Figure-Four Stretch for BJJ
The figure-four stretch opens the piriformis and deep hip external rotators while lying on your back. By crossing one ankle over the opposite knee and pulling the bottom thigh toward you, a deep hip stretch is achieved. This position is both a stretch and a representation of the figure-four guard position in BJJ.
✓ Step-by-Step Instructions
- 1 Lie on your back with both knees bent and feet flat.
- 2 Cross your right ankle over your left knee.
- 3 Reach through and grab behind your left thigh.
- 4 Pull your left thigh toward your chest.
- 5 Push your right knee away from you with your elbow for deeper stretch.
- 6 Hold and breathe deeply for the prescribed time.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Stretches the deep hip rotators that become fatigued from guard play. The stretch position mimics the figure-four lock used in BJJ, improving your ability to hold and maintain this position.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Head and shoulders lifting off the floor
- ⚠ Not pushing the knee away
- ⚠ Pulling too aggressively on the thigh
- ⚠ Not relaxing the stretching hip
🔄 Variations
- → Seated figure-four
- → Standing figure-four
- → Figure-four with band
- → Dynamic figure-four
Track Your Figure-Four Stretch Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Figure-Four Stretch help my BJJ game? ▼
Stretches the deep hip rotators that become fatigued from guard play. The stretch position mimics the figure-four lock used in BJJ, improving your ability to hold and maintain this position.
What equipment do I need for the Figure-Four Stretch? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Figure-Four Stretch? ▼
The Figure-Four Stretch is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.