Standing Figure-4 Pose
Improve balance & hip flexibility with the Standing Figure-4 Pose! Strengthen your legs and find your center.
The Standing Figure-4 Pose mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Standing Figure-4 Pose Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Standing Figure-4 Pose Variations and Alternatives
How to do the Standing Figure-4 Pose
Stand tall with your feet hip-width apart and arms at your sides.
Shift your weight onto your right foot, lift your left foot off the ground and cross your left ankle over your right thigh just above the knee.
Bend your right knee, sinking your hips back as if sitting into a chair, keeping your back straight to enter the figure four position.
Bring your hands together in a prayer position at chest level, or extend your arms out for improved balance.
Hold this position while breathing deeply for 20-30 seconds, keeping your hips square and ensuring that your standing knee doesn't extend past your toes.
Slowly return to the starting position and repeat on the other side.
Remember to keep your standing foot firmly planted and avoid locking the knee. This exercise improves balance, flexibility in the hips, and strength in the supporting leg. Always listen to your body and adjust the pose as needed to maintain comfort and stability.
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Standing Figure-4 Pose FAQs
What muscles does the Standing Figure-4 Pose work?
The Standing Figure-4 Pose mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Standing Figure-4 Pose?
None. The Standing Figure-4 Pose is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Figure-4 Pose go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Figure-4 Pose variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Quad All Four Stretch, Bird of Paradise Pose Svarga Dvijasana and Firefly Pose.
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