Step by step instructions, muscle activation and variants for the Seated Figure-4 Stretch.
A seated stretch that targets the piriformis and glute complex by crossing one ankle over the opposite thigh in a figure-4 position. It is one of the most effective stretches for relieving tension in the deep hip rotators and outer glute.
The Seated Figure-4 Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
