Banded Figure-4 Stretch

Muscles worked by the Banded Figure-4 Stretch

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus Medius

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Figure-4 Stretch

1. Lie on your back and cross one ankle over the opposite thigh.
2. Loop a band around the supporting thigh.
3. Pull both legs toward your chest with the band.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your head and shoulders relaxed on the floor.
• Let the crossed knee fall open.

At a glance

Banded Figure-4 Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Barbell Glute Bridge
• Barbell Hip Thrust
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Figure-4 Glute Stretch
• Bodyweight Squat
• Box Jump

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-figure-4-stretch",
  "name_en": "Banded Figure-4 Stretch",
  "name_de": "Vierer-Dehnung mit Band",
  "name_es": "Estiramiento Figura 4 con Banda",
  "description_en": "A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.",
  "description_de": "Eine liegende Gesäßdehnung in der Vierer-Position, bei der ein Band beide Beine zur Brust zieht.",
  "description_es": "Un estiramiento de glúteos tumbado en posición de figura 4, usando una banda para acercar ambas piernas al pecho.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back and cross one ankle over the opposite thigh.",
    "Loop a band around the supporting thigh.",
    "Pull both legs toward your chest with the band.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken und kreuze einen Knöchel über den anderen Oberschenkel.",
    "Lege ein Band um den stützenden Oberschenkel.",
    "Ziehe beide Beine mit dem Band zur Brust.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba y cruza un tobillo sobre el muslo opuesto.",
    "Pasa una banda por el muslo de apoyo.",
    "Lleva ambas piernas al pecho con la banda.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your head and shoulders relaxed on the floor.",
    "Let the crossed knee fall open."
  ],
  "tips_de": [
    "Lasse Kopf und Schultern entspannt am Boden.",
    "Lasse das gekreuzte Knie nach außen fallen."
  ],
  "tips_es": [
    "Mantén la cabeza y los hombros relajados en el suelo.",
    "Deja que la rodilla cruzada caiga hacia afuera."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-figure-4-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-figure-4-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.