How many hours have you spent sitting today? Whether it’s at your desk, behind the wheel, on the sofa—or even on your bike—chances are it’s more than you’d like to admit.
All that sitting leads to a common problem: lazy, underactive glutes and tight hip flexors. When your glutes are constantly stretched and not being activated, it can throw your whole movement pattern off, increasing the risk of pain and injury—especially for cyclists.
But don’t worry! With a combo of massage, stretching, and strengthening, you can help reactivate your glutes and improve mobility. Today, I’m sharing one of my go-to stretches to release tight hips and glutes:
🔄 Figure Four Stretch – How To:
- Start Position:
Lie on your back with knees bent and feet flat on the floor. - Form the “4”:
Cross your right ankle over your left knee, making a figure-four shape. - Activate the Stretch:
Reach behind your left thigh and gently pull your leg towards your chest.
You should feel the stretch in your right glute and outer hip. - Hold and Release:
Stay in the stretch for 15–30 seconds, then slowly release.
Don’t forget to switch sides!
This stretch is simple, effective, and perfect for cyclists, office workers—or anyone who spends too much time in a chair.
🧘♀️ Add it to your daily routine and feel the difference in your mobility, comfort, and performance!
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