Hip exercise guide
Seated figure-four
Rest one ankle over the opposite thigh. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Seated figure-four demonstration
Suggested dose
20 seconds each side
Target area
Hips and thighs
How to do Seated figure-four
- 1Sit upright on a stable chair with feet on the floor.
- 2Rest one ankle over the opposite thigh without pressing the raised knee down.
- 3If comfortable, hinge forward slightly, then release and switch legs.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • hip flexors
- • gluteal muscles
- • deep hip rotators
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the hips and thighs. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Stay upright; skip this position if the hip or knee pinches.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the hips and thighs. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.