hip focus
Seated Figure-Four Stretch
Crossing one ankle over the opposite leg while sitting, to stretch the deep muscles of the buttock and outer hip.
Key cue: Ankle over the leg, long back, lean forward from the hips.
Area
hip
Level
beginner
Volume
20s/side
Goal
mobility
How to do it
- 1Sit tall on a sturdy chair with both feet flat.
- 2Cross one ankle over the opposite leg, just above the knee, and let the raised leg fall out to the side.
- 3Keeping your back long, lean forward from the hips until you feel a stretch in the buttock of the leg with the raised ankle.
- 4Hold for 20 seconds, breathing slowly, then change legs.
Easier and harder versions
- Easier
- Rest the ankle on your knee only as far as is comfortable, sitting tall.
- Harder
- Hold for 30 to 40 seconds instead of 20.
Helps with
Commonly used for:
Tight glutesHip stiffnessButtock ache after sitting
Read more
Benefits
- Eases tightness deep in the buttock
- Can be done at a desk
- Less demanding than getting down on the floor
Muscles worked
Stretch. Stretches your glutes, piriformis and hips.
GlutesPiriformisHips
Form tips
- Press very lightly on the raised leg only if that feels comfortable.
- Keep your spine long instead of rounding it.
Common mistakes
- Rounding your back to reach further.
- Forcing the raised leg down.
When to avoid or modify
- Stretch to a mild pull. Stop if you feel pinching in the hip or pain on the outside of the knee, or if it brings on pain, tingling or numbness down the leg.
- Avoid this stretch after a hip replacement unless your surgeon has said it is fine.
If in doubt, check with a qualified physiotherapist before continuing.