Mobility · Beginner

Ankle on the Knee Stretch

This is a lying-down stretch that targets the deep muscles of your hip and backside — the same muscles that get tight from sitting and can make walking, climbing stairs, or getting up from a chair feel stiff. You cross one ankle over the opposite knee and gently pull both legs toward your chest. It's sometimes called the figure-four stretch, and it's one of the most effective ways to ease hip tightness without putting any pressure on your knees or lower back.

1. 01

   Lie on your back on a firm surface with both knees bent and feet flat on the floor.

2. 02

   Cross your right ankle over your left thigh, just above the knee — not on the kneecap itself.

3. 03

   Flex your right foot so your toes point toward your shin; this protects your ankle and deepens the stretch.

4. 04

   Let your right knee fall gently outward — don't force it, just allow gravity to open it.

5. 05

   Reach both hands around the back of your left thigh and lace your fingers together.

6. 06

   Slowly draw both legs toward your chest until you feel a stretch in your right hip and backside — stop before it becomes sharp.

7. 07

   Keep your head and shoulders resting on the floor; don't curl your neck up.

8. 08

   Breathe steadily and hold for 20 to 30 seconds, then lower your feet and switch sides.

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  Placing the ankle on the kneecap — the ankle should rest on the thigh just above the knee to avoid joint strain.

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  Letting the foot hang loose instead of flexing it — a floppy foot can torque your ankle; keep your toes pulled toward your shin.

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  Pulling the leg so hard that your lower back lifts off the floor — if your back arches, ease off the pull until it stays flat.

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  Tensing your neck and shoulders — if you notice your head lifting or your jaw clenching, consciously let them drop back down.

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  Holding your breath — shallow or held breathing prevents the muscle from releasing; exhale slowly through the stretch.