Seated figure-four stretch
A floor figure-four propped on your hands that lets you control how deep the hip and glute stretch goes.
BeginnerMatLow impactSuggested: 30 sec per side
How to do it
- Sit on the floor with your knees bent, your feet flat and your hands on the floor behind you.
- Cross your left ankle over your right knee.
- Press through your hands to sit up tall.
- Draw your chest gently toward your shins 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
- Walk your right foot closer to you to deepen the stretch.
- Keep your top foot flexed.
Muscles worked
GlutesOuter hipsLower back