How to do a Seated Figure Four
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Seated Figure Four
Workouts with Seated Figure Four
Target muscles worked
Instructions for Proper Form
Seated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
- Sit upright on the floor with your legs straight and hands placed on the ground on the outside of your hips for balance.
- Place your right ankle over your left knee and bend your left knee until you feel a comfortable stretch in the right hip and place the sole of your left foot on the floor.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
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2. Pigeon Pose
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3. Lying Figure Four
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