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Exercise Library / Figure-Four Glute Stretch (Seated)

Figure-Four Glute Stretch (Seated)

The seated figure-four stretch crosses one ankle over the opposite knee and leans forward.

Mobility & Flexibility

What this exercise does

The seated figure-four stretch crosses one ankle over the opposite knee and leans forward. It lengthens the muscles of the hip and glutes.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes, Hips
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Sit tall in a chair. Cross your right ankle over your left knee.
  2. Keep your right foot flexed.
  3. Hinge forward from the hips until you feel a stretch in the right hip.
  4. Hold for 20 to 30 seconds.
  5. Switch legs.

Common mistakes

  • Rounding the back.
  • Pushing down hard on the knee.
  • Holding your breath.

Make it easier or harder

Make it easier

Sit upright without leaning.

Make it harder

Lean further and press gently on the knee.

Keep it safe

Stay mild. Skip it if you have had a hip replacement, unless your surgeon has cleared it.

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