Exercise guide
Seated Figure 4 Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Thighs
The Seated Figure 4 Stretch is a highly effective movement for improving hip mobility and releasing tension in the glutes and piriformis. It is particularly beneficial for relieving lower back pressure caused by prolonged sitting.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Lift your right ankle and place it over your left thigh, just above the knee, creating a '4' shape with your legs.
- Flex your right foot (pull toes toward the shin) to stabilize and protect the knee joint.
How to do it
- Inhale deeply to lengthen your spine, keeping your chest lifted and shoulders back.
- Exhale and slowly hinge forward from your hips, keeping your back flat and avoiding any rounding of the spine.
- Hold the stretch for 30-60 seconds, breathing deeply into the tension in your outer hip.
- Slowly return to an upright position and repeat the process on the opposite leg.
Form checklist
- Maintain a neutral spine; do not round your lower or upper back to get lower.
- Keep the crossed foot flexed throughout the entire duration of the stretch.
- Ensure the supporting foot remains flat on the floor for stability.
- Hinge specifically at the hip crease rather than bending at the waist.
Pro tips
- Gently apply downward pressure to the inside of the crossed knee with your hand to increase the external rotation of the hip.
- Focus on pushing your sit-bones back into the bench as you lean forward to intensify the stretch in the deep gluteal muscles.
Make it harder
- Increase the intensity by pulling your chest closer to your shin while maintaining a perfectly straight back.
- Transition to a standing Figure 4 stretch to incorporate balance and core stability.
Frequently asked
- What muscles does the seated figure 4 stretch work?
- The seated figure 4 stretch primarily targets the glutes, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the seated figure 4 stretch?
- The seated figure 4 stretch requires no equipment — just your body weight.
- Is the seated figure 4 stretch good for beginners?
- Yes. The seated figure 4 stretch is a beginner-friendly movement and a strong foundation to build on.