Demo & instructions
Seated Figure-Four Stretch
Also known as: Chair Piriformis Stretch, Seated Glute Stretch, Ankle-on-Knee Stretch
Instructions
Sitting on a chair with one ankle resting across the opposite knee, you hinge forward with a flat back until the deep glute stretches. It reaches the same muscles as the pigeon without getting down on the floor.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Sit toward the front of a chair with both feet flat.
- 2Lift one foot and rest the ankle on the opposite thigh just above the knee.
Execution
- 1Sit tall, then hinge forward from the hips with a flat back.
- 2Press the raised knee gently down for a little more, stopping at a firm stretch in the glute.
- 3Hold, then sit up and change legs.
Breathing
Slow breathing, folding a little further on each exhale.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
