Body & Balance Studio
Posture scan

Seated Figure 4

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

Seated Figure 4 — figure 1

How to do it

  1. Sitting on the floor, extend one leg straight out in front; place the foot of the other leg across the thigh in the figure-4 position. Move the chest toward the legs, pivoting at the hips.
  2. Hold the stretch for 10 to 30 seconds.
  3. Repeat the stretch with the other leg.

Form cues

  • Use the arms to support the back.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
piriformis — anatomical illustration
piriformisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, piriformis

Target muscles

Gluteus MaximusPiriformis
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)