How to Do Seated Figure Four
A beginner-friendly stretch that mainly targets the hips and glutes while helping to improve hip mobility, reduce tightness in the lower body, and enhance overall comfort in daily movements and other exercises.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Muscles
Primary
Glute
Correct Form
1. Sit upright on a mat with your knees bent and feet flat on the floor.
2. Place your hands behind you on the mat, fingers pointed towards your hips.
3. Form a figure-four shape with your legs.
4. Lean forward from the hips with a flat back, feeling a stretch in your right hip and glute.
5. Flex your right foot to protect your knee and increase the stretch in your hip.
2. Place your hands behind you on the mat, fingers pointed towards your hips.
3. Form a figure-four shape with your legs.
4. Lean forward from the hips with a flat back, feeling a stretch in your right hip and glute.
5. Flex your right foot to protect your knee and increase the stretch in your hip.
Common Mistakes
Don't round your back; keep it straight with your shoulders relaxed.
Pro Tips
1. If the stretch is too intense, move your left foot further away from your body.
2. Gently press down on your left knee to deepen the stretch, if comfortable.
2. Gently press down on your left knee to deepen the stretch, if comfortable.
