How to do Seated Figure Four
SeatedHoldBoth sidesBeginner
Seated Figure Four is a seated stretch for your it band, hips and lower back. Do it on one side, then switch.
Step by step
- 1Sit with your back straight and arms at your sides.
- 2Cross one ankle over the opposite thigh, just above the knee.
- 3Sit tall and lengthen your spine.
- 4Gently lean forward from your hips.
What you should feel
Breathe into your left hip.
Form tips
- Place your hands on your crossed leg and press down to open your hip further.
- Let the knee get heavy… no pressing.
- Feel the outside of your hip slowly open.
Make it easier
If your knee feels strained, rest your ankle lower, on your shin.
Coming out of it
Gently lift your foot down to the floor… and sit tall.
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 Seated Figure Four with a coach
In BendEase, a voice coach talks you into Seated 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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