Seated Figure Four Stretch

Today we will go through the Seated Figure Four Stretch , an excellent exercise for stretching and loosening up the hips, glutes and lower back. This exercise is ideal for people who sit a lot during the day or experience tension in the lower back. By performing this stretch regularly, you can improve hip mobility and relieve pain.

Correct execution and technique

Follow these steps to perform the Seated Figure Four Stretch correctly:

  1. Sit on a chair with your feet flat on the floor.
  2. Lift one leg and place the ankle over the knee of the opposite leg to create a "4" shape with the leg.
  3. Keep your back straight and gently press down on the lifted knee to reinforce the stretch.
  4. Lean forward a little if you want a deeper stretch, but make sure your back remains neutral.
  5. Breathe deeply and hold this position for 20-30 seconds before switching legs.

Common errors

Here are some common mistakes that many people make during the Seated Figure Four Stretch , and how to avoid them:

  • Arching your back: Avoid rounding your back while leaning forward. Keep your back straight to protect your lower back.
  • Pressure on the knee: Do not use too much force on the knee. Allow the hip to stretch naturally with the help of gravity.
  • Forgotten Breath: Be sure to breathe deeply and calmly throughout the stretch to help your body relax.

Modifications and variations

This exercise can be adapted to different levels:

  • Beginner variation: If it is difficult to put the ankle over the knee, you can instead place the ankle lower, close to the calf, or just cross the legs slightly.
  • Advanced variation: For a deeper stretch, you can lean further forward from the hips, while keeping your back straight. This will give a stronger stretch in the gluteal muscles.

Repetitions and sets

Hold the Seated Figure Four Stretch for 20-30 seconds per side. Repeat the exercise 2-3 times on each side to achieve maximum effect. You can do this exercise daily, especially if you sit a lot during the day.

Breathing technique

Breathe deeply and evenly while performing the stretch. Inhale deeply before entering the position and exhale calmly as you stretch to help your muscles relax and stretch more effectively.

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