Standing Figure Four
Hip opener in standing balance
Mobility & StretchingIntermediateMobilityStance
At a glance
| Muscles worked | Primary: Hips and glutes |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Intermediate |
| Type | Mobility · Stance |
| Sets & reps | 3 sets × 20-40 seconds each side |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand on one leg
- Step 2: Cross opposite ankle over thigh
- Step 3: Bend standing knee
- Step 4: Sink into figure four
- Step 5: Switch sides
Coaching tips
Benefits
Hip opener in standing balance
Common mistakes
Leaning forward
Make it harder
Deeper squat
Make it easier
Seated figure four
Breathing
Deep breathing
Build a workout with this exercise
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