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Glutes · Beginner

Seated Figure Four Stretch

Seated figure-four hip stretch using a forward hinge to target the outer hip and gluteal region.

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Seated Figure Four Stretch demonstration

Exercise overview

Training details

Glutes

Equipment

Chair

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit near the front of a chair or bench with both feet flat and the spine tall.
  2. 02Cross one ankle over the opposite thigh just above the knee.
  3. 03Let the crossed knee move gently outward while keeping the pelvis level.
  4. 04Hinge forward from the hips with a long spine until a comfortable stretch is felt in the outer hip.
  5. 05Hold with steady breathing, return upright, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationStanding Figure 4 StretchRelated variationSupine Figure-Four Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated PigeonComparable substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation Stretch

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