Seated Figure Four
Seated hip stretch crossing one ankle over the opposite knee and hinging forward.
Overview
Seated figure four crosses one ankle over the opposite knee and hinges forward to stretch the glutes, outer hip, and IT band region of the crossed leg.
What seated figure four targets
The stretch is felt in the outer hip and glute of the leg that is crossed, sometimes reaching into the lower back.
Why add seated figure four to your routine
It opens the deep hip rotators that tighten from sitting without needing to lie on the floor.
- Targets hip external rotators and glutes in a chair-friendly position.
- Can be deepened by pressing gently on the crossed knee.
- Work both sides for around 90 seconds each.
Who it is for
It suits beginners and desk workers with tight hips or glutes.
When to do it
Try it after long sitting or before lower-body training.
Cross one ankle over the opposite thigh, sit tall, then hinge forward from the hips to stretch the outer hip and glute of the crossed leg. Keep the back long and the foot flexed.
Setup cue
Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee. Lengthen your spine and hinge forward from your hips to deepen the stretch.
Practice notes
In Flexor, Seated Figure Four is typically prescribed as about 2 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Seated Figure Four.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee.
- Lengthen your spine and hinge forward from your hips to deepen the stretch—keep it smooth.
- Hold for several breaths, then switch sides.
Cues that help the movement stay smoother and more controlled.
- Press down gently on the crossed leg to open the hip further if it feels good.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Stretches the piriformis and deep hip external rotators of the crossed leg.
- Eases tension in the glutes and outer hip after sitting or running.
- A chair-friendly alternative to the supine figure-four stretch.
Similar movements to explore next
-
Single Knee-to-Chest
Supine single-leg pull to gently stretch the glute and ease tension in the lower back.
-
Leaning Figure Four
Sit with one ankle crossed over the opposite knee, slide the bottom foot in, and stay lifted through the chest to stretch the outer hip and glute.
-
Lying Figure Four
Lie on your back, cross one ankle over the opposite knee, and pull the bottom thigh toward you to stretch the glute and outer hip.
-
Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the legs toward your chest to stretch the glute.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
-
Air Squats
Bodyweight squats to rehearse hip and ankle depth, glute drive, and upright trunk control.
-
Airplane
Prone back extension with arms wide like wings to strengthen the lower back and glutes.
Common questions
Which body areas does Seated Figure Four target?
Seated Figure Four is a deep stretch and desk stretch movement that mainly targets your hips, glutes, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Seated Figure Four work?
Primary muscles associated with Seated Figure Four include hip external rotators and gluteus maximus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Seated Figure Four suitable for beginners?
Seated Figure Four is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Seated Figure Four?
In Flexor, Seated Figure Four runs for about 2 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Seated Figure Four?
Seated Figure Four has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Which Flexor routines include Seated Figure Four?
Seated Figure Four appears in guided Flexor sessions such as Glute & Hamstring Comfort. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
