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Standing Figure-4 Stretch

Draftstretch75%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing, one ankle crossed on top of the opposite thigh just above the knee, hand on a counter or doorframe for balance
End
Sitting back into a partial squat on the standing leg with the lifted shin parallel to the floor, feeling a glute/piriformis stretch
Range of Motion
Held stretch position; standing-leg hip/knee flex to a shallow squat that sets depth/intensity, otherwise minimal excursion

How to Perform

Standing, place one ankle on the opposite thigh just above the knee. Sit back into a partial squat with the standing leg, keeping the lifted shin parallel to the floor. Glute / piriformis stretch.

Watch on YouTube↗

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

Starting position: standing

Coaching Cues

  1. 1

    Hold a counter or doorframe for balance

    (tactile)
  2. 2

    Sit back as if into a chair — depth controls intensity

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

30 s each side, 1–2 rounds.

Muscles Involved (10)

Stabilizers

Quadriceps Femoris— Standing leg works isometrically/eccentrically to control the shallow partial squat that sets stretch depth; not a resisted mover, so stabilizer rather than secondary.
Erector Spinae Group— Holds the trunk upright while sitting back into the partial squat.

Lengthened / Stretched

Gluteus Medius— Posterior fibers of the lifted hip are stretched by the flexion/external-rotation position.
Gluteus Minimus— Stretched with the other posterolateral hip muscles in the flexed, externally rotated lifted hip.
Gemellus Superior and Inferior— Deep external rotator stretched in the flexed figure-4 position (secondary target).
Gluteus Maximus— Primary stretch target of the lifted leg; deep hip flexion with external rotation lengthens the glute max.
Obturator Externus— Deep external rotator stretched in the figure-4 position (lower-confidence secondary target).
Quadratus Femoris— Deep external rotator lengthened in the flexed figure-4 hip position (secondary target).
Obturator Internus— Deep external rotator lengthened by the flexed, abducted, externally rotated hip (secondary target).
Piriformis— Classic figure-4 target; in >~90 deg hip flexion the piriformis reverses toward internal rotation, so the flexed/externally-rotated position lengthens it.

Easier Variations ↓

1

Seated Figure-4

Sit on a chair, ankle on opposite knee, lean forward.

Harder Variations ↑

1

Supine Figure-4 with Pull

Floor variant with active arm pull for deeper stretch.

Target Movements (4)

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

Why This Exercise Matters

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

Dressing — Lower BodySingle-Leg Balance

Goals This Helps With

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

Improve Hip Mobilitymobility

Research Notes

Standing variant of supine figure-4 — useful when getting to the floor isn't practical (travel, work).