Seated Figure 4 Stretch
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Mobility
Flexibility
Recovery
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Bench or Stable Chair
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All Levels
OVERVIEW
The Seated Figure 4 Stretch is a simple yet effective hip opener that targets the external rotators of the hip, particularly the piriformis. This stretch helps alleviate tightness in the hips and glutes and is ideal for those who sit for long periods or perform lower body strength training.
MUSCLES WORKED
PRIMARY:
Gluteus maximus
Piriformis
SECONDARY:
Hip external rotators
Lower back (indirect release)
STEP-BY-STEP INSTRUCTIONS
Sit tall on a bench or sturdy chair with feet flat on the ground and knees bent at 90 degrees.
Cross your right ankle over your left thigh, creating a figure 4 shape.
Keep your spine tall and hinge forward at the hips until you feel a stretch in your right hip and glute.
Hold the position for 20–60 seconds, breathing deeply.
Slowly return to the starting position and repeat on the other side.
BENEFITS
Increases hip mobility and flexibility
Helps release tension in the glutes and piriformis
Supports proper squat and lunge mechanics
May alleviate sciatic nerve discomfort
Ideal as a warm-up, cool-down, or mobility routine
COACHING CUES
Keep your spine long-avoid rounding your back
Hinge forward from the hips
Relax into the stretch with each breath
Keep the supporting foot flat on the floor
NOTES
The Seated Figure 4 Stretch is a low-impact, accessible mobility drill that helps open up the hips and improve overall lower body movement quality. It’s especially beneficial for individuals with tight hips due to prolonged sitting or heavy lower body training.