Legs
Seated Figure Four
A practical seated stretch to improve hip mobility and relieve deep gluteal tension using only a bench or chair.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.