Bench Figure-4 Glute Stretch

Muscles worked by the Bench Figure-4 Glute Stretch

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus Medius

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

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Figure-4 Glute Stretch

1. Sit on the end of a bench.
2. Cross one ankle over the opposite knee.
3. Keep your back flat and hinge forward over the crossed leg.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Let the crossed knee fall open.
• Hinge from the hips, keeping the chest open.

At a glance

Bench Figure-4 Glute Stretch in German & Spanish

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

Related exercises

• Banded Figure-4 Stretch
• Barbell Back Squat
• Barbell Glute Bridge
• Barbell Hip Thrust
• Barbell Lunge
• Barbell Reverse Lunge
• 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": "bench-figure-4-glute-stretch",
  "name_en": "Bench Figure-4 Glute Stretch",
  "name_de": "Vierer-Gesäßdehnung an der Bank",
  "name_es": "Estiramiento Figura 4 de Glúteos en Banco",
  "description_en": "A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.",
  "description_de": "Eine sitzende Dehnung auf der Bank mit einem Knöchel über dem Knie, bei der man sich nach vorn beugt und das Gesäß anspricht.",
  "description_es": "Un estiramiento sentado en banco con un tobillo cruzado sobre la rodilla, inclinándose para trabajar el glúteo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "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": [
    "Sit on the end of a bench.",
    "Cross one ankle over the opposite knee.",
    "Keep your back flat and hinge forward over the crossed leg.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Setze dich an das Ende einer Bank.",
    "Kreuze einen Knöchel über das andere Knie.",
    "Halte den Rücken gerade und beuge dich über das gekreuzte Bein.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Siéntate en el extremo de un banco.",
    "Cruza un tobillo sobre la rodilla opuesta.",
    "Mantén la espalda recta e inclínate sobre la pierna cruzada.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Let the crossed knee fall open.",
    "Hinge from the hips, keeping the chest open."
  ],
  "tips_de": [
    "Lasse das gekreuzte Knie nach außen fallen.",
    "Beuge aus der Hüfte und halte die Brust offen."
  ],
  "tips_es": [
    "Deja que la rodilla cruzada caiga hacia afuera.",
    "Inclínate desde las caderas, manteniendo el pecho abierto."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-figure-4-glute-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 === "bench-figure-4-glute-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.