What if my knee is too high to lean forward?

If your hip is tight, simply sitting in the figure-four shape without leaning forward will provide an effective stretch. Focus on maintaining a tall spine until your mobility improves.

Should I feel this in my knee?

No, you should feel the stretch in your outer hip and glute. If you feel knee pain, flex your foot more actively or decrease the angle of the lean.

How often should I perform this stretch?

This stretch can be performed daily. It is particularly effective after a workout or after long periods of sitting to alleviate hip tightness.

Seated Figure Four Stretch Guide | Glute Mobility

Master the seated figure four stretch to relieve tight glutes and improve hip mobility with our expert, step-by-step coaching guide.

How to Perform

Sit upright on the edge of a stable bench with your feet flat on the floor and your spine neutral.
Lift your right leg and place your right ankle across your left thigh just above the knee.
Flex your right foot toward your shin to protect the knee joint throughout the movement.
Place your hands lightly on your shin or thighs and maintain a tall, straight posture.
Lean your torso forward slightly from the hips while keeping your back flat until you feel a deep stretch in the right glute.
Hold the position for 30 seconds while breathing deeply, then slowly return to the starting position and switch legs.

Common Mistakes

Rounding the lower back instead of hinging at the hips
Applying excessive downward pressure on the raised knee
Allowing the supporting foot to lift off the ground
Holding your breath during the peak of the stretch

Muscles Worked

Primary movers

Glutes

Stabilizers

Piriformis
Hip Flexors
Lower Back

Related Guides

Glutes · Legs