Seated figure 4 stretch

The seated figure 4 stretch is a floor-seated stretch for the glutes and outer hip. You sit with your hands behind you, cross one ankle over the opposite thigh and bring your chest towards your legs. Use it after training or during a desk break.

Also called the floor figure four. In the Prep app it is called half pigeon.

Works: Glutes and outer hip
Hold: About 30 sec each side
Kit: None
Intensity: 2 of 5 on Prep's scale

Do this in Prep

Updated 13 Oct 2026 · By the Prep team

How to do it

How to do the seated figure 4 stretch.

Hold about 30 seconds each side. If your shoulders shrug or your back rounds, move the grounded foot farther away.

Seated figure 4 stretch set-up: sitting on the mat, knees bent, feet flat, palms behind — Step 1, the set-up. Hands behind you, chest lifted.

Supported seat
Sit on the mat with both knees bent and both feet flat. Plant your palms behind you and lift your chest.
Make the four
Cross your right ankle over your left thigh just above the knee. Flex the right foot and let the right knee open only as far as is comfortable.
Settle and hold
Keep both palms behind you and your back long. Bring the chest towards the legs only until the right glute stretches comfortably. Release the position before changing sides.

Form

Seated figure 4 stretch form.

A tolerable stretch in the outer hip and glute of the crossed leg.

Keep

Lift your chestUse your hands for support.
Keep the crossed foot flexed
Let the knee open gentlyKeep the ankle above the opposite kneecap.

Common mistakes

Shrugging or rounding deeplyMove the grounded foot farther away.
Forcing the crossed knee

Easier version: Recline a littleMove the grounded foot away and keep your hands supported.
Harder version: Bring the foot nearerKeep both sitting bones down and your back long.
Try instead: Figure 4 stretchA crossed-ankle stretch with your head and back supported.
Who should skip it: Skip if you have knee pain in the crossed leg.
When to stop: Stop if the position causes pain in the crossed knee.

Questions

Seated figure 4 stretch questions.

What does the seated figure 4 stretch work?

The seated figure 4 stretch works the glutes and outer hips.

What is the seated figure 4 stretch good for?

Prep uses the seated figure 4 stretch for outer-hip mobility, after training or during a desk break.

How long should you hold the seated figure 4 stretch?

Hold about 30 seconds each side. If your shoulders shrug or your back rounds, move the grounded foot farther away.

How do you make the seated figure 4 stretch easier?

Recline a little. Move the grounded foot away and keep your hands supported. Or try the figure 4 stretch: a crossed-ankle stretch with your head and back supported.