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Seated Figure-4 Rock

Relieve hip & glute tension with the Seated Figure-4 Rock! Gentle, effective stretch you can do anywhere.

The Seated Figure-4 Rock mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.

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

Primary

Obliques; Deep Core (transverse abdominis)

Secondary

Hip Stabilizer (gluteus minimus); Hip Abductor (gluteus medius)

Seated Figure-4 Rock Variations and Alternatives

How to do the Seated Figure-4 Rock

Sitting Figure Four Stretch

  1. Positioning:

    • Sit on the floor with your legs extended in front of you.

    • Bend your right knee and place your right foot on your left thigh, creating a “figure four” shape with your legs.

  2. Movement:

    • Keep your back straight and your core engaged.

    • Gently lean forward toward your left leg. Avoid forcing your body; move only to a comfortable stretch.

    • Hold this position for 15-30 seconds, breathing deeply.

    • Return to the starting position.

  3. Switch Sides:

    • Repeat the stretch on the other side by bending your left knee and placing your left foot on your right thigh.

    • Lean forward gently toward your right leg, holding for another 15-30 seconds.

  4. Repetitions:

    • Aim to repeat the stretch 2-3 times on each side.

    5. Tips:

    • Keep your shoulders relaxed and avoid hunching.

    • Modify the stretch by staying upright or using a wall for support if necessary.

Seated Figure-4 Rock FAQs

What muscles does the Seated Figure-4 Rock work?

The Seated Figure-4 Rock mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques and transverse abdominis.

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

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

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

Similar exercises include the Figure-4 Spinal Rotation, Gate Rock Stretch, Lying Figure-4 Rotation and Pigeon Pose Rock to Quad Active Stretch.

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