Video Coming Soon
We're working on adding video demonstrations for this exercise.
Seated Figure Four Glute Stretch
A seated hip stretch forming a figure four shape with the legs, targeting glutes and piriformis to enhance hip mobility and ease lower back tension from sitting.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Biceps Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the edge of a sturdy chair with feet flat on the floor hip-width apart, back straight.
- Lift one foot and cross your ankle over the opposite knee, flexing the foot.
- Optionally, gently press down on the crossed knee with your hand.
- Hinge forward from your hips, keeping chest lifted and back straight.
- Feel the stretch in the glute and hip of the crossed leg.
- Hold for 20-30 seconds with deep breaths.
- Return to start and switch sides.
Coaching Tips
Form Cues
- Sit tall
- Hinge from hips
- Keep back straight
- Flex the foot
- Breathe deeply
Breathing
Inhale deeply to relax, exhale as you hinge forward to deepen the stretch.
Tempo
0-0-30
Range of Motion
Hinge forward until you feel a gentle stretch in the glute and hip, without rounding the back or forcing the knee.
Safety
Safety Notes
- Avoid sharp pain in knee or hip
- Stop if numbness or tingling occurs
- Do not bounce into the stretch
- Warm up muscles first
Spotting
No spotting required; self-guided stretch.
Common Mistakes
- Rounding the back
- Forcing the knee down
- Hunching shoulders
- Holding breath
When to Avoid
- Acute hip or knee injury
- Sciatica
- Recent hip replacement
Flexibility Needed
- Basic hip external rotation
- Ankle flexibility
Also known as
Figure Four Stretch, Seated Piriformis Stretch, Chair Glute Stretch, Seated Hip Opener
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Seated Chest Stretch
Others
Chest
Seated Hip External Rotator Stretch
Bodyweight
Glutes
Kettlebell Figure Eight
Kettlebell
Glutes
Foam Roller Glute Release
Others
Glutes
Deep Squat Stretch
Bodyweight
Glutes
Seated Hamstring Stretch
Bodyweight
Hamstrings
TRX Forward Lunge with Chest Stretch
Others
Quads
Wall Forearm Stretch
Others
Forearms
PVC Front Rack Stretch
Others
Shoulders
TRX Lower Back Stretch
Others
Lower Back
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
