The standing figure four pose is a balance-challenging stretch where you cross one ankle over the opposite knee (creating a figure-four shape) and sit your hips back into a partial squat. It stretches the piriformis, deep hip rotators, and gluteus maximus of the crossed leg while training single-leg balance.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the piriformis and deep hip rotators
- Opens the glutes and outer hip
- Trains single-leg balance simultaneously
- Useful for relieving sciatic tension
- No equipment needed — works anywhere
- Practical standing stretch for between sets or at work
How to perform
- Stand tall on your left leg. Cross your right ankle over your left knee, resting it just above the kneecap.
- Flex your right foot (pull toes toward shin) to protect the knee joint.
- Sit your hips back and down as if sitting into a chair. Your left knee bends into a partial squat.
- Keep your chest lifted and back flat. Use a wall or chair for balance if needed.
- Gently press your right knee open to deepen the stretch in the right glute and hip.
- Hold for 20 to 30 seconds. Breathe deeply.
- Stand back up and switch sides.
- Go only as deep as your flexibility allows — the stretch should be felt in the glute, not the knee.
FRONT VIEW
BACK VIEW
Glutes
Primary
Quadriceps
Primary