Seated figure-4 stretch

Hips & legs · Seated · about 50 seconds · Updated 23 October 2026

The seated figure-4 stretch eases the buttock and outer hip, which stiffen with long sitting: rest one ankle on the other knee, sit tall and, if you want more, lean forward a little from the hips. Hold each side for about 20 seconds.

The Moveful figure doing the seated figure-4 stretch — The seated figure-4 stretch as the Moveful figure demonstrates it. The pink glow shows the area it works.

How to do the seated figure-4 stretch

Sit tall with both feet flat.
Rest one ankle on the other knee and let that knee drop out, only as far as is comfortable.
Lean forward a little from your hips only if you want more. Hold, then switch.

What it works

Buttock
Outer hip

How long and how often

In a movement break it's a 20-second hold on each side, about 50 seconds in total, and it can come up in the “Hips & low back” and “Full-body reset” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

Flex the raised foot
Long back, no rounding
Stop if you feel it in your knee

Who should skip it

A hip or knee replacement

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.

Try it with the guided 3D figure →