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Seated Figure-4 Stretch

BeginnerstretchTier T0

A seated version of the piriformis stretch. Cross one ankle over the opposite knee and lean forward. Good for desk workers.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Piriformis, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

No equipment? Try: Any sturdy chair or bench

Dosage

2

Sets

2

Reps / Time

15 sec

Rest

hold 30-45 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Sit on edge of a sturdy chair
  • Feet flat on floor initially
  • Sit tall with good posture

  1. No image for this step. Follow the written instruction.

    Step 1 of 7

    Cross right ankle over left knee

  2. No image for this step. Follow the written instruction.

    Step 2 of 7

    Keep right foot flexed to protect knee

  3. No image for this step. Follow the written instruction.

    Step 3 of 7

    Place right hand on right knee

  4. No image for this step. Follow the written instruction.

    Step 4 of 7

    Keeping back straight, lean forward from hips

  5. No image for this step. Follow the written instruction.

    Step 5 of 7

    Feel stretch in right buttock

  6. No image for this step. Follow the written instruction.

    Step 6 of 7

    Hold 30 seconds

  7. No image for this step. Follow the written instruction.

    Step 7 of 7

    Switch sides

Breathing

  • Breathe normally
  • Exhale as you lean forward

Form Cues

  • Keep foot flexed
  • Hinge from hips, not low back
  • Keep back straight, don't round
  • Breathe and relax

Common Mistakes to Avoid

  • Rounding low back
  • Not flexing ankle
  • Forcing knee down
  • Leaning from mid-back

Safety Information

Keep ankle flexed to protect knee. Stop if hip pain occurs.

Progressions

Lean further forward or do standing version

Regressions

Don't lean as far forward

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.