Chair figure-four stretch
A seated figure-four on a chair that eases the outer hip and glute without getting down on the floor.
BeginnerChairLow impactSuggested: 30 sec per side
How to do it
- Sit tall near the front of a sturdy chair with both feet flat on the floor.
- Cross your left ankle over your right knee and let your left knee drop out to the side.
- Rest one hand on your left knee and the other on your left ankle.
- Keep your back long and hinge forward from your hips until you feel the stretch in your left hip.
- Hold and breathe, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Flex your top foot to protect the knee.
- Only lean as far as you can keep your chest lifted.
Muscles worked
GlutesOuter hipsLower back