Mobility
Seated Figure-Four Stretch
The seated figure-four stretch targets your glutes and outer hips by crossing one ankle over the opposite thigh and leaning forward from your hips.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit near the front of a stable chair with both feet flat on the floor.
- Place your right ankle across your left thigh, just above the knee.
- Lean forward from your hips until you feel a gentle stretch in your right buttock.
- Hold this position for the prescribed time.
- Slowly return your torso upright.
- Lower your right foot to the floor.
- Repeat on the other side.
Form cues
- Keep both sitting bones evenly weighted
- Let your shoulders relax
- Breathe slowly throughout the hold
Common mistakes
- Rounding your backKeep your spine long so the forward lean comes from your hips rather than your waist.
- Pushing the crossed knee downLet the knee settle naturally instead of using your hand to force it lower.
- Resting the ankle on the kneecapSupport your ankle on the fleshy part of your opposite thigh, clear of the kneecap.
Safety
Forcing the crossed leg into position or leaning too far can irritate your knee or hip. An unstable seat can shift beneath you as you lean.
- Use a nonrolling chair on a nonslip surface.
- Keep the stretch steady rather than bouncing.
- Stop if you feel joint pain, pinching, numbness, or tingling.
If you have ongoing hip or knee pain or recent surgery in either area, ask a physiotherapist or doctor before using this position.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete the prescribed hold on each side.