Glutes
Seated Figure Four Stretch
The Seated Figure Four Stretch is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 52%, gluteus medius 28% and hamstrings (biceps femoris) 6%.
How to do it
- Sit tall on the front half of a chair or bench with both feet flat.
- Cross one ankle over the opposite knee, letting the crossed knee drop to the side.
- Place the hands lightly on the crossed shin.
- Hinge forward from the hips with a long back until you feel a stretch in the glute of the crossed leg.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Lead with the chest toward the shin, not the head toward the knee.
- Keep the crossed foot flexed.
Common mistakes
- Rounding the back to go lower.
- Pushing hard down on the crossed knee.
- Bouncing forward.
Muscles worked by the Seated Figure Four Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.
Seated Figure Four Stretch alternatives
Same equipment
- 90/90 Hip Stretch
- Figure Four Stretch
- Knee to Opposite Shoulder Stretch
- Seated Glute Stretch
- Pigeon Pose
- IT Band Stretch (Standing)
Frequently asked questions
What muscles does the Seated Figure Four Stretch work?
Mainly the gluteus maximus and gluteus medius.
Is the Seated Figure Four Stretch good for beginners?
Yes. The Seated Figure Four Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Figure Four Stretch?
For example the 90/90 Hip Stretch, Figure Four Stretch and Knee to Opposite Shoulder Stretch. They train mostly the same muscles.
Log your sets in Zulta
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