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Seated Figure-4 Stretch

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Relieve hip & lower back tension with the Seated Figure-4 Stretch! A simple seated exercise to improve flexibility.

The Seated Figure-4 Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.

Seated Figure-4 Stretch demo video 2
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Seated Figure-4 Stretch Muscles Worked

Primary

Glutes (gluteus maximus); Hip Adductors

Secondary

Hip Abductor (gluteus medius); Deep Core (transverse abdominis)

Seated Figure-4 Stretch Variations and Alternatives

How to do the Seated Figure-4 Stretch

  1. Start Position:

    • Sit on the floor with your legs extended in front of you. Ensure your back is straight and your core is engaged.

  2. Positioning Your Legs:

    • Bend your right knee and place your right foot on your left thigh, just above the knee.

    • Flex your right foot to keep your knee safe.

  3. Creating the Figure 4:

    • Your right ankle should rest on your left thigh, creating a figure 4 shape with your legs.

  4. Gentle Stretch:

    • Slowly lean your torso forward, keeping your back straight. You should feel a gentle stretch in your right hip and glute.

  5. Hold the Stretch:

    • Maintain this position, breathing deeply. Hold for 15-30 seconds, focusing on relaxing your muscles.

  6. Switch Sides:

    • Carefully return to the starting position and switch legs. Repeat the process with your left ankle resting on your right thigh.

  7. End Position:

    • Finish by sitting up straight and relaxing your legs in front of you.

  8. Repetitions:

    • Aim for 2-3 repetitions on each side, focusing on deep breathing and relaxation throughout the stretch.

Seated Figure-4 Stretch FAQs

What muscles does the Seated Figure-4 Stretch work?

The Seated Figure-4 Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and hip adductors.

What equipment do you need for the Seated Figure-4 Stretch?

None. The Seated Figure-4 Stretch is a bodyweight exercise, so you can do it anywhere.

What are some Seated Figure-4 Stretch variations and alternatives?

Similar exercises include the 90-To-90 Switch, 90-To-90, Quad All Four Stretch and Boat Stretch.

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