Seated Figure Four Glute Stretch
Easy
Also known as: Seated Figure Four Stretch · Seated Figure-4 Glute Stretch
Expert Advice
If the position feels too tight, slide your supporting foot farther from your hips. This opens the hip angle and makes the stretch gentler.
How-to-do Steps
- Sit on the floor with both knees bent and feet planted.
- Brace your hands beside and slightly behind your hips for support.
- Cross your right ankle over your left thigh, just above the knee.
- Lean your torso toward the crossed leg until your right glute gently stretches.
- Hold for the programmed duration, breathing slowly without bouncing.
- Return upright, uncross your right leg, and repeat with your left ankle crossed.
Common Mistakes
- Forcing the crossed knee downwardFix: let it relax outward without pressing on it.
- Rounding your back to reach fartherFix: lift your chest and lean from your hips.
Coach Cues
Ankle above opposite kneeLean from your hipsGentle stretch, slow breaths
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Figure Four Glute Stretch primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
The floor-seated figure-four position requires some hip flexion and external rotation mobility.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Seated Figure Four Glute Stretch work?
Seated Figure Four Glute Stretch primarily targets the Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Seated Figure Four Glute Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Seated Figure Four Glute Stretch suitable for beginners?
Yes, Seated Figure Four Glute Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Figure Four Glute Stretch?
Forcing the crossed knee downward: let it relax outward without pressing on it. Rounding your back to reach farther: lift your chest and lean from your hips.
