Supine Figure Four — Foot Flat: A Complete Guide
Quick Intro
Supine Figure Four — Foot Flat is a static stretch performed by lying on the back with both knees bent and feet flat on the floor, crossing one ankle over the opposite knee to form a figure-four shape, then simply holding that position without adding a pull.
Equipment Needed
No equipment is required for Supine Figure Four — Foot Flat, though a yoga mat is a common, optional addition for a comfortable lying base.
Why Supine Figure Four — Foot Flat Matters
Crossing the ankle over the knee while the bottom foot stays flat on the floor gently opens the buttock (gluteus maximus) and outer hip (gluteus medius) of the crossed leg, while the front of the hip (hip flexors, iliopsoas) sits at a moderate length, all without the added lever of lifting the legs off the floor.
Flexibility is the main demand, at a moderate level because gravity alone opens the hip.
When to Do It
Supine Figure Four — Foot Flat works well as a gentle entry point after running, cycling or any session involving repeated hip rotation, or any time a fuller pull feels like too much for the outer hip that day.
A current knee issue is a reason to keep the crossed foot gently flexed and to let the knee open only as far as it goes on its own, since pressing it wider twists the joint.
Getting Ready
Lying down and crossing the ankle over the knee previews how the outer hip feels today before settling into the hold. A few gentle hip circles loosen the same area this position asks a little of.
Let the bottom foot stay flat and grounded rather than lifting toward the chest, since a flat foot is what keeps this version passive and low-effort by design.
Step-by-Step Instructions
1. The base. Lie on the back and bend both knees, planting both feet flat on the floor.
2. The figure-four. Rest one ankle across the opposite knee.
3. The settle. Let the crossed knee open outward, guided by gravity alone.
4. The hold. Breathe steadily, keeping the bottom foot flat on the floor.
5. The release. Uncross the ankle and lower both feet before switching sides.
How Many, How Often
Supine Figure Four — Foot Flat is dosed by time held, since the outer hip releases gradually as the shape settles in.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the figure-four shape | Hold for 15 to 20 seconds, letting the knee open gently. |
| Intermediate | The shape holds steady and settles further | Hold for 20 to 25 seconds. |
| Advanced | The hold no longer needs active correction | Hold for 30 seconds, the hip opening a little more. |
A relaxed lower back matters more here than how open the crossed knee feels, since tensing the low back to force the knee wider works against the passive, gravity-led release this version is built around.
Modifications and Variations
Supine Figure Four — Foot Flat is the gentle entry point of a short progression, with a middle step and a harder step above it.
For more of a stretch, Supine Figure Four Stretch keeps the same crossed shape but adds an optional pull toward the chest, offering a fuller release once the passive hold feels easy.
Progression path: Supine Figure Four — Foot Flat → Supine Figure Four Stretch → Supine Figure Four — Full Pull-In
Common Mistakes to Avoid
Actively muscling the crossed knee open. This turns a passive, gravity-led release into an active effort that isn’t what this version is meant to be. Letting the knee settle open on its own, at whatever pace the hip allows, keeps this hold passive.
Tensing the lower back to chase a deeper opening. Bracing the low back to force more range shifts effort away from the hip and into the spine instead. Keeping the low back relaxed against the floor lets the stretch happen in the hip.
Skipping this version entirely in favor of the pull right away. Moving straight to a pulled hold without first settling into the passive shape can feel more intense than necessary on a tight day. This version is a complete stretch on its own and the right choice on a tight day.
After Your Set
Bringing the crossed ankle back down and resting both feet flat releases the stretch cleanly. Hugging one knee gently toward the chest for a breath or two helps the hips settle before switching sides or standing up.
Going Deeper
Progress in this stretch comes from treating a relaxed, gravity-led opening as the skill, not from chasing how wide the crossed knee falls. Since muscular strength never enters into this hold, what limits the opening isn’t effort, but how much length the outer hip has to give on a given day. A hold that keeps the low back relaxed for the entire duration, regardless of exact knee position, is the hold that lets gravity open the hip.
Someone new to this stretch generally finds a comfortable, settled shape within the first session, and reaches a full 30-second hold with the crossed knee resting noticeably lower somewhere in the two to three week range.
How to Know You’re Improving
- A comfortable figure-four shape with the low back staying relaxed
- A 20-second hold with the bottom foot staying flat
- A 30-second hold with the crossed knee settling noticeably lower
- A hold that feels roughly even on both sides
A relaxed low back through the whole hold, not raw knee position, is the marker of progress here.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, stretched mildly with the bottom foot left on the floor)
- Gluteus Medius (a smaller glute muscle at the side of the hip, lengthened by the crossed knee opening outward)
- Iliopsoas (the deep hip flexor, held at a moderate length with only the top leg crossed)
FAQ
Is this just a warm-up for the full stretch, or is it complete on its own? It’s complete on its own. Holding the passive figure-four shape without a pull is an effective stretch for the outer hip, not merely a preparation step for a deeper version.
Why is the inner thigh not stretched here the way it is in the standard figure four? Without the added pull toward the chest, the inner thigh (adductors) isn’t drawn into the stretch the way it is once the legs are actively pulled closer to the torso.
How do I know when I’m ready to add the pull? Once a full 30-second hold here feels easy and the crossed knee settles low without effort, adding a gentle pull in Supine Figure Four Stretch is a reasonable next step.
Can I do this on a bed instead of the floor? Yes, a firm mattress works just as well as a mat, as long as the surface is stable enough to keep the bottom foot flat and grounded.
Related: Supine Figure Four Stretch, which lifts the legs and adds a pull toward the chest.