Seated Figure-Four Stretch
Sitting on the floor with one ankle crossed over the opposite bent knee, you lean the chest forward with a flat back to stretch the glute and outer hip; the upright version of the supine figure-four.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Hip Abductors
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with knees bent and feet flat, one ankle crossed over the opposite knee.
Flex the crossed foot and let the crossed knee open out to the side.
Sit tall with your hands holding the support shin or on the floor beside your hips.
Keeping your back flat, lean your chest toward your shins until you feel a stretch in the glute of the crossed leg.
Hold, then sit up and switch sides.
Breathing: Breathe slowly and hinge a little deeper on each exhale.
Coaching tips
Sit tall first, then lean
Chest leads, back stays flat
Flex the crossed foot
Common mistakes
Rounding the back to get lower
Pushing hard on the crossed knee
Letting the ankle slide off onto the shin
Safety notes
Stretch to mild tension, never pain in the knee; walk the support foot away from you to ease it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.