# Figure-Four Stretch During Pregnancy

Source: https://www.pregnancypowerhour.com/exercises/figure-four-stretch
Last updated: 2026-07-15

> The Figure-Four stretch offers gentle, evidence-based relief for glute and piriformis tension, adapting thoughtfully to support your body's evolving needs throughout pregnancy.

The Figure-Four stretch offers a gentle, evidence-based approach to finding relief from common pregnancy discomforts, particularly in the glutes and piriformis, adapting thoughtfully as your body changes. This stretch can be a valuable tool for maintaining flexibility and easing tension, especially as your body shifts to accommodate your growing baby.

### Understanding the Figure-Four Stretch in Early Pregnancy
In your first trimester (weeks 1-13), incorporating the Figure-Four stretch can help establish a foundation of comfort and flexibility. You might perform this stretch lying on your back, crossing one ankle over the opposite knee, and gently drawing the knee towards your chest. The focus here is on a mild, comfortable stretch, listening closely to your body's initial signals. This early practice can help you become more attuned to your hip and glute muscles, setting a calm tone for movement in the months ahead. Remember, your provider is your best resource for your specific situation, especially when starting new movements.

### Adapting for Comfort in the Second Trimester
As you move into your second trimester (weeks 14-27), the Figure-Four stretch often becomes particularly supportive. Many people experience increased pressure or occasional sciatica as the uterus expands and ligaments soften. This stretch directly targets the glutes and piriformis, which can help alleviate some of that discomfort. However, lying flat on your back might start to feel less comfortable or even be discouraged by your provider due to potential supine hypotensive syndrome. One option might be to perform the stretch seated in a sturdy chair, or even lying on your side with a pillow between your knees, bringing the top leg into the figure-four position. These adjustments allow you to continue benefiting from the stretch while prioritizing comfort and safety, similar to how we might adapt [Squats During Pregnancy](/exercises/squats) to maintain pelvic mobility.

### Navigating the Figure-Four in the Third Trimester
During your third trimester (weeks 28-40), your body continues to change significantly, and your center of gravity shifts. The Figure-Four stretch remains valuable for hip and glute comfort, but further modifications are often helpful. Lying on your back is generally not recommended at this stage. Instead, a seated position, perhaps on the floor with support behind you, or even a standing variation using a wall or stable surface for balance, can be excellent alternatives. For example, you might cross one ankle over the opposite knee while standing and gently lean forward, feeling a gentle stretch in the glute. This collaborative approach to movement ensures you're supporting your body's needs without adding unnecessary strain, much like adapting movements in [Dancing During Pregnancy](/exercises/dancing) to maintain fluidity and ease.

### Why This Stretch Remains a Gentle Option
Throughout pregnancy, the Figure-Four stretch offers a gentle way to address common areas of tension. It helps maintain hip mobility and can provide relief from the pressure that can build in the lower back and glutes. Focusing on these low-intensity, flexibility-based movements can contribute to a sense of calm and physical ease. As a trained full spectrum doula, I often share with clients that understanding these gentle, doable options for movement can empower you to make informed decisions about your physical well-being. Exploring movements like [Lunges During Pregnancy](/exercises/lunges) can also support hip flexibility and preparation for birth.

Remember, every pregnancy is unique, and what feels comfortable for one person might be different for another. The goal is always to move with intention and listen to your body's cues, ensuring you feel clear and confident in your choices.