Seated Figure-Four Stretch
Improves hip flexibility and reduces lower back tension
Mobility & StretchingAdvancedFlexibilityIsometric
At a glance
| Muscles worked | Primary: Hips. Secondary: glutes |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Advanced |
| Type | Flexibility · Isometric |
| Sets & reps | 4 sets × 30s each side |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit on the floor with your legs straight out in front of you.
- Step 2: Cross your right leg over your left, forming a figure-four shape with your legs.
- Step 3: Lean forward, keeping your back straight, until you feel a stretch in your hips and glutes.
- Step 4: Hold for the specified duration, then switch sides.
- Step 5: Repeat on the other side, crossing your left leg over your right.
- Step 6: Continue alternating sides for the specified number of reps.
- Step 7: Focus on keeping your back straight and your movements slow and controlled.
Coaching tips
Benefits
Improves hip flexibility and reduces lower back tension
Common mistakes
Not keeping the back straight or not holding the stretch long enough
Make it harder
Increase the duration of the stretch
Make it easier
Reduce the duration of the stretch
Breathing
Inhale as you sit up straight, exhale as you relax into the stretch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.