Animated stretch preview.

Seated Figure Four

0:30 glutes outer hips

Step-by-step instructions

1Set up in a stable position with enough space to move slowly and breathe comfortably.
2Cross one ankle over the opposite thigh and hinge forward with a long spine.
3Flex the lifted foot, sit tall, and hinge forward until you feel a steady stretch through the outer hip.
4Hold the stretch for about 30 seconds while breathing slowly, then release gradually and notice how glutes feels before repeating or switching sides.

Voiceover

Flex the lifted foot, sit tall, and hinge forward until you feel a steady stretch through the outer hip.

Focus areas

glutes outer hips

Description

Adult doing seated figure four hip stretch on a simple chair, calm modern studio.

Benefits

A focused glutes stretch that gently opens glutes and outer hips through a clear, repeatable setup you can groove in minutes.
Builds usable hip range for sitting, squatting, walking, and training.
Builds everyday mobility in the glutes, so reaching, posture, and daily movement start to feel easier and less restricted.
Slots into short routines — the working time is about 1 minute, perfect for a warm-up, a desk break, or a cooldown.

Tips for a better stretch

Breathe slow and steady, and ease off the range the moment glutes starts to guard or grip.
Use a wall, chair, strap, block, pillow, or towel if a little support makes the position calmer.
Keep outer hips relaxed so the stretch stays a release instead of turning into a bracing exercise.
Aim for a clear but comfortable stretch you could hold and breathe through, not a sharp or maximal pull.

Common mistakes to avoid

Forcing the knee or low back to compensate for limited hip range.
Bouncing, yanking, or trying to force the stretch to feel intense right away.
Holding your breath or tensing the jaw, hands, and belly while you stretch.
Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching instead of backing off.

When to skip or modify

Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.

FAQ

Seated Figure Four questions

How do you do the Seated Figure Four?

Cross one ankle over the opposite thigh and hinge forward with a long spine. Flex the lifted foot, sit tall, and hinge forward until you feel a steady stretch through the outer hip. Hold for about 30 seconds, breathing slowly, then release and repeat or switch sides.

What does the Seated Figure Four stretch?

It mainly targets the glutes and outer hips. Builds usable hip range for sitting, squatting, walking, and training.

How long should I hold the Seated Figure Four?

Hold for roughly 30 seconds per side while breathing slowly, and repeat two or three times only while it stays comfortable and pain-free.

Is the Seated Figure Four safe for seniors and beginners?

Yes, when it is done gently. Keep the range small, use a wall, chair, strap, or towel for support, and stop if you feel sharp pain, numbness, tingling, or dizziness.

How often can I do the Seated Figure Four?

Most people can do this glutes stretch daily as long as it stays comfortable. A short session once or twice a day is plenty for steady progress.

Programs