Figure Four Stretch: Lying, Seated and Standing Versions

The figure four stretch gets its name from the shape your legs make: one ankle crossed over the opposite knee. It's the most versatile glute and outer-hip stretch there is, because you can do it lying in bed, sitting at your desk or standing at the gym.

What it stretches

• Glutes (especially gluteus maximus and medius).
• Piriformis and deep hip rotators.
• Outer hip.

Version 1: Lying (supine) figure four

1. Lie on your back, knees bent, feet flat.
2. Cross your right ankle over your left knee.
3. Flex your right foot to protect the knee.
4. Reach through and hold behind your left thigh.
5. Draw your left thigh toward your chest until you feel the right glute.
6. Hold 30–60 seconds; switch sides.

Best for: beginners, bedtime, people with sensitive knees.

Version 2: Seated figure four

1. Sit on a sturdy chair, feet flat.
2. Place your right ankle on your left knee.
3. Sit tall, then hinge forward from your hips with a straight back.
4. Hold 30 seconds; switch sides.

Best for: the office. See desk stretches and chair stretches.

Version 3: Standing figure four

1. Stand on your left leg, holding a wall.
2. Cross your right ankle over your left knee.
3. Sit back as if into a chair.
4. Hold 20–30 seconds; switch sides.

Best for: after runs, balance practice.

Form tips

• Flex the crossed foot. It keeps the knee stable.
• Long spine. Rounding reduces the stretch.
• Feel it in the buttock, not the knee.

Figure four vs pigeon pose

Both stretch the same area. Pigeon is deeper and loads the knee more; figure four is easier to control. Use figure four if pigeon bothers your knee. See pigeon pose.

When to use it

• After sitting: see sitting all day effects.
• For deep buttock tightness: see piriformis stretch.
• As part of a hip routine: see glute stretches.

Do it with Suppl

The seated figure-4 glute stretch is in Suppl's Deep Hip Opener routine, and the standing figure-4 stretch is in the hips and glutes library.

How to make it deeper over time

Once the basic figure-4 feels easy, you can deepen it by hinging further forward in the seated version, drawing the thigh closer in the lying version, or sitting lower in the standing version. You can also add a gentle contract-relax: press the crossed knee into your hand for 5 seconds, relax, then deepen. Progress slowly and keep the crossed foot flexed throughout to protect your knee.

Frequently asked questions

How long should I hold the figure four stretch?

30–60 seconds per side.

Is the figure four stretch good for sciatica?

It's commonly suggested for buttock tightness. Stop if leg symptoms increase.

Which version is best?

Lying is easiest; seated suits work; standing adds balance.

Can I do it every day?

Yes. It's gentle and safe for daily use.