Seated Figure Four
10 reps
Cross one ankle over the opposite knee and lean forward to stretch the glute.
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GLUTES
Seated Figure Four
The seated figure four is a stretch that opens up the glutes and hips by crossing one ankle over the opposite knee. It's an easy way to release tightness in the hips and glutes, improving lower body flexibility that supports squatting, lunging, and other leg movements.
How to do it
- 1
Sit upright on the floor with your legs extended and hands on the ground beside your hips for support.
- 2
Cross your right ankle over your left knee.
- 3
Bend your left knee and plant that foot on the floor until you feel a stretch in the right hip.
- 4
Hold the position for 15 to 30 seconds.
- 5
Release and repeat on the other side.