How to do Leaning Figure Four
On the floorHoldBoth sidesIntermediate
Leaning Figure Four is a on the floor stretch for your it band, hips and lower back. Do it on one side, then switch.
Step by step
- 1Sit on the floor with your legs extended in front of you and hands behind for support.
- 2Lift one leg and cross your ankle over the opposite thigh, just above the knee.
- 3Bend your bottom leg, placing your foot flat on the floor.
What you should feel
Breathe into your right hip.
Form tips
- Keep your arms straight. Lift your chest to open your shoulders.
- Let your shoulders stay soft.
- Feel the outside of your hip slowly let go.
Make it easier
If your wrists are tender, lean back onto your forearms instead.
Coming out of it
Gently uncross your legs… and stretch them out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Leaning Figure Four with a coach
In BendEase, a voice coach talks you into Leaning Figure Four, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your it band and hips.
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