Legs · Bodyweight
Seated Figure 4 Stretch
How to do the seated figure 4 stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit tall on the floor or a chair and cross one ankle over the opposite thigh so your legs form a figure 4. Gently lean your chest forward from the hips until you feel a stretch deep in the glute and outer hip of the crossed leg. Hold steady and breathe, then switch sides.
- 1Feel a deep stretch through the glute and outer hip
- 2Keep your back long as you hinge forward from the hips
- 3Let the crossed-leg knee relax open toward the floor
Common mistakes
- Don't round your back to reach further
- Avoid bouncing; ease into the stretch and hold
- Don't force the knee down; let it open naturally
Muscles worked
The seated figure 4 stretch mainly works the glutes, with the external rotators and lower back assisting.
- GlutesPrimary
- External RotatorsSupport
- Lower BackSupport
- HamstringsMinor
- AdductorsMinor
Kovo programs the seated figure 4 stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.