The figure 4 stretch is used to mobilize the hip joint and stretch the hip muscles, like the glutes and piriformis. Since tight hips can cause back stiffness, this stretch can also be used to prevent and relieve back pains. This is a good stretch to do before and after squats and lunges because the glutes are used heavily in those exercises.
The figure 4 can be done by laying with your back flat on the floor or a mat. From a completely flat position, bend one knee. The other ankle should be placed on the thigh of the bent leg. With both hands pull the bent leg to your chest. You can see that the stretch sort of resembles the number 4. You will feel a stretch in your hips and glutes.
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