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Seated Figure Four Stretch

Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.

45s each sideBeginnerSeatedEquipment: Chair

How to do the Seated Figure Four Stretch

  1. Sit on the edge of a chair.
  2. Cross one ankle over the opposite knee.
  3. Sit tall.
  4. And gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.

What it targets

Primary muscle groups: Hips, Glutes.

Commonly included in conservative-care programs for: Piriformis Syndrome, Sciatica, Hip Bursitis.

Body Fix walks you through the Seated Figure Four Stretch with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.