Seated Figure-Four Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Gluteus Maximus, Hip External Rotators
Secondary muscle groups
Gluteus Medius
Movement pattern
Hip External Rotation Stretch
Training goal
Mobility
Sport
General Athletic Development
Overview
Purpose. Restore hip flexion and external rotation range.
How it fits the system. A beginner-level hip external rotation stretch entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Gluteus Maximus, Hip External Rotators
Secondary muscles
Gluteus Medius
Movement pattern
Hip External Rotation Stretch
Equipment
Mat
Difficulty
Beginner
How to Perform
- Sit on a chair or the floor with the trunk tall.
- Cross one ankle over the opposite knee to make a figure four.
- Keep the crossed ankle just past the knee, not on top of it.
- Hinge forward from the hips with a flat back.
- Hold where a stretch is felt in the glute and breathe.
- Return upright and change sides.
Coaching Cues
- Hinge from the hips, keep the back flat.
- Keep the crossed shin roughly parallel to the floor.
- Breathe out as you settle into the stretch.
Common Mistakes
- Rounding the back to reach further.
- Resting the ankle directly on the kneecap.
- Bouncing in the stretch.
Progressions & Regressions
Progressions
Move to a supine or standing version, or hold longer.
Regressions
Perform seated on a chair with less forward lean.
When to Use It
When to use
In warm-ups, cool-downs and after sitting.
When not to use
With knee pain in the crossed position.
Programming
2 holds of 30 to 45 seconds per side.
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