Figure Four Stretch: A Seated Stretch for Hips and Glutes
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | figure four stretch, seated piriformis stretch |
| Works | hips, glutes |
| Type | Stretch |
| Position | Seated |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Perform a few times throughout the day, especially after long periods of sitting. |
| Equipment | Chair |
| Office visibility | Medium |
The seated figure four stretch is a simple stretch performed while sitting in a chair. It involves crossing one ankle over the opposite knee to create a shape that looks like the number four.
People who sit for long periods at a desk often use this stretch to address tightness that can develop in the hips and glutes from being in one position.
What the seated figure four stretch works
This movement primarily targets the muscles in your hips and glutes. It focuses on the buttock and outer hip area of the leg that is crossed over. The stretch addresses tightness that can come from prolonged sitting.
How to do it
Starting position: Sit upright in a chair with your back straight and both feet flat on the floor.
- Cross your right ankle over your left knee, creating a ‘figure four’ shape with your legs.
- Allow your right knee to relax towards the floor. To increase the stretch, you can apply very gentle pressure with your hand to your right thigh, avoiding the knee joint.
- To deepen the stretch, hinge forward at your hips while maintaining a straight back.
- Hold the position, feeling a stretch in your right hip and glute.
- Slowly return to the starting position and repeat on the other side.
What you should feel
You should feel a gentle to moderate stretch in the hip and buttock of your crossed leg. This sensation should not be sharp pain. If you feel any sharp, shooting, or pinching pain, stop the stretch.
Common mistakes
- Rounding your back instead of hinging at the hips.
- Allowing the opposite hip to lift off the chair.
- Forcing the stretch too deeply or bouncing.
Make it easier or harder
- Easier: Do not press down on your thigh.
- Easier: Do not lean forward; just hold the figure four leg position.
- Easier: Sit on a taller chair or place a cushion under your hips.
- Harder: Lean further forward while keeping your back straight.
Fitting it into a desk day
The seated figure four stretch is useful for addressing hip tightness right at your desk. With a medium visibility level, it can be done discreetly during a short break between tasks or even on a call if you are off camera.
Quick questions
How long should I hold the figure four stretch?
Hold the stretch for 15 to 30 seconds on each side. The record suggests performing two to three repetitions a few times throughout the day.
What if the stretch is too intense?
To make the stretch easier, simply hold the figure four leg position without leaning forward or applying any pressure to your thigh.
Why is it called the figure four stretch?
It gets its name from the shape your legs create when you cross one ankle over the opposite knee, which looks like the number four.
When to see a doctor or physio
Stop this stretch if you experience certain symptoms. If you feel sharp pain, numbness, or tingling that goes down your leg, it is best to get checked by a doctor or physical therapist.
- Sharp, shooting, or pinching pain in the hip, groin, or back.
- Numbness or tingling that radiates down your leg.
Skip it or ask first if:
- You have a recent hip, knee, or back injury or have had recent surgery in these areas.
- You have a known hip condition like hip impingement or a labral tear.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.