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Seated Figure-4 Stretch

Draftstretch85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
seated tall on the sit-bones, one ankle crossed onto the opposite knee (figure-4) so the crossed hip sits in flexion, abduction, and external rotation, spine upright
End
trunk hinged forward from the hip with a long spine until a stretch is felt in the glute/piriformis of the crossed leg, chest leading
Range of Motion
hip flexion via forward trunk hinge to comfortable stretch end range; crossed hip sustained in external rotation/abduction

How to Perform

Seated, place one ankle on the opposite knee. Keep the back tall and gently lean forward at the hip until you feel a stretch in the glute / piriformis. Don't round the back to chase depth.

Watch on YouTube↗

Opens a YouTube search for “Seated Figure-4 Stretch”

Starting position: seated

Coaching Cues

  1. 1

    Sit on the sit-bones, not the tailbone

    (verbal)
  2. 2

    Hinge at the hip — the chest leads forward, not the head

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

30 s each side.

Muscles Involved (9)

Stabilizers

Erector Spinae Group— Works isometrically to keep the spine tall and drive the motion from a hip hinge rather than lumbar flexion, per the cues — stabilizer, not stretched.

Lengthened / Stretched

Gluteus Maximus— Hip extensor/external rotator lengthened as the flexed hip is driven further into flexion by the forward lean.
Gluteus Medius— Posterior/deep gluteal fibers stretched in the loaded flexed figure-4 position.
Gluteus Minimus— Deep gluteal muscle lengthened along with medius in the loaded position; borderline but defensible for a deep-gluteal stretch.
Piriformis— Primary target. Flexed/externally-rotated/abducted hip loaded by the forward hip hinge lengthens the piriformis — the classic figure-4 stretch. Correctly a lengthening role (passive stretch, no concentric primary mover).
Obturator Internus— Deep external rotator stretched by the forward hip hinge in the crossed-leg position.
Obturator Externus— Deep external rotator lengthened as the hip flexes into the stretch.
Quadratus Femoris— Deep external rotator stretched by the loaded hip flexion of the figure-4.
Gemellus Superior and Inferior— Deep external rotator lengthened by hip flexion in the figure-4.

Easier Variations ↓

1

Crossed-Leg Sit

Just cross the ankle on the opposite knee and sit upright without forward lean.

Harder Variations ↑

1

Supine Figure-4 with Pull

Floor variant with active arm pull for deeper stretch.

Target Movements (3)

Hip FlexionHip Joint (Coxofemoral)
Hip External RotationHip Joint (Coxofemoral)
Hip AbductionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Dressing — Lower BodyFloor Transfers (Sit-to-Floor-to-Stand)

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Hip MobilitymobilityHip Osteoarthritisrehab

Research Notes

Desk-friendly hip rotator stretch; useful at-the-chair option distinct from supine and standing variants.