After my first multi-day mountain biking trip, my glutes (or buttocks) were in agony. They became tight both from working hard and also being pulled at the same time by my back muscles as I leaned forward on the bike.

I found myself craving fire log pose, one of my favourite stretches for the glutes. But sometimes the more basic version, often called figure 4, is an easier glute stretch and it certain feels good to lay down flat.

Both of these stretches are common in my Friday morning yoga for cyclists classes.

figure 4 yoga pose

To find the stretch

  1. Lie down and bend your knees to put your feet on the ground
  2. Cross your left ankle on to your right thigh – you may find this is enough stretch by gently pressing on your left knee
  3. If you don’t find enough stretch in your left hip or buttock, use both hands to grab your right thigh pulling your legs towards you
Stretching the glutes after a long cycle

You might also like:

figure 4 yoga poseStretching the glutes crescent lunge with side tipStretching the psoas with a basic lunge standing figure 4 stretchWhat we do when we balance on one leg legs up the wall yoga pose at homeThings get easier upside down (really)
Tagged on: