mobility
Figure-4 Stretch
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Back-lying positionsKalyra takes a conservative approach and currently holds back exercises lying flat on your back (for example, after the first trimester of pregnancy).
Muscleships, glutes
EquipmentNone
Positionsupine
Impactnone
Training rolePASSIVE_MOBILITY
Form cues
- On your back, ankle over the opposite knee (figure 4)
- Pull the support thigh toward the chest
- Keep the head and shoulders relaxed down
Common errors
- ✗ Lifting the head to see the leg
- ✗ Forcing the knee
How Kalyra programs it
Restores range through hips and glutes with relaxed, held positions — a mobility-block staple.
Typically 1–3 sets of 40s per side, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Kneeling Hip Flexor StretchSupine Hamstring StretchStanding Hamstring Stretch
Written cues and setup checks remain the instruction alongside available exercise animations.
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