Tight hips or glutes? Try this:
Seated Figure 4 Stretch
The seated figure 4 stretch targets the back of the hip by placing the hip in external rotation. You'll feel it most in the glutes and deep hip external rotators. Keep the spine long and hinge from the hips (instead of rounding the back) to direct the stretch into the hip. Skip this stretch if you feel sharp pain in the hip or knee.
Key Body Areas:
Glutes
Hips
How to Do Seated Figure 4 Stretch:
- Sit upright in your chair with your back straight and feet flat on the floor.
- Lift your right leg and cross your right ankle over your left thigh, just above your knee. Your leg should form a 'Figure 4' shape.
- Gently press down on your right knee to feel an initial stretch in your hip.
- To deepen the stretch, inhale to lengthen your spine, and then exhale as you hinge forward from your hips (keeping your back straight).
- Stop hinging forward when you feel a strong, but comfortable, stretch in your right glute/hip.
- Hold the stretch for 30-45 seconds, then slowly return upright and switch legs.
Modifications for Seated Figure 4 Stretch:
- decreaseStay upright and keep the crossed leg higher (closer to the knee) while using only light pressure on the thigh.
- increaseHinge further forward with a long spine, or place your elbow gently on the inner thigh to increase external rotation without forcing the knee down.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Glutes • Piriformis • Deep Hip External Rotators
