Seated Figure Four Stretch

Cross your ankle over your thigh while seated to open your hips and glutes without lying down.

Beginner Seated Static stretching
Seated Figure Four Stretch
Difficulty
Beginner
Position
Seated
Type
Static stretching
Sides
Both sides
Hold time
45–60 s per set in our routines
Targets IT BandHipsLower BackGlutes

How to do the Seated Figure Four Stretch

  1. Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee.
  2. Lengthen your spine and hinge forward from your hips to deepen the stretch.
  3. Hold for several breaths, then switch sides.

Tips

Adjustments

All exercises

Stretching Workout App

Practice the Seated Figure Four Stretch with voice guided audio in the Stretching Workout app.

App Store Google Play

Routines with the Seated Figure Four Stretch

The Seated Figure Four Stretch appears in 3 free guided routines. Each one runs with a timer, photos and voice cues — no account needed.

Overhead Tricep Seated Hamstring Chest Opener

Desk Break Refresh

Break up your workday with quick chair-friendly stretches that revive stiff hips, shoulders, and spine.

5 min 30 sec Beginner
90/90 Cross Leg Fold Pigeon

Hip Opening 90-90 Flow

Master the 90-90 position and its variations. The best hip opener you are not doing enough of, with transitions and progressive depth.

5 min 15 sec Beginner
Happy Baby 90/90 Lying Figure Four

Hip Opening Rotators

External rotation work that opens your hips from the outside. 90-90, pigeon, and figure-four stretches that target the deep rotators.

5 min Beginner

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Leaning Figure Four Stretch

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Figure Four Twist Stretch

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Half Spinal Twist Pose

Beginner Twisted Sphinx Stretch

Twisted Sphinx Stretch

Beginner Knees-to-Chest Stretch

Knees-to-Chest Stretch

Beginner
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