At your desk

Seated Figure-Four Stretch

by Kaira

Reaches the deep hip muscles that get very little to do while you sit.

How to do it

  1. Sit tall on a stable chair with both feet flat on the floor.
  2. Rest your right ankle just above the left knee and let the right knee open out to the side — only as far as it goes easily.
  3. Keep your back long and hinge forward from the hips until you feel it in the right glute.
  4. Hold, breathe, then swap sides — never press down on the crossed knee.
90/90 Hip SwitchGlutes · Intermediate · 2 × 8Barbell Hip ThrustGlutes · Intermediate · 3 × 10Deep Squat HoldQuads, Glutes · Intermediate · 2 × 40 sDumbbell Hip ThrustGlutes · Beginner · 3 × 12Glute BridgeGlutes · Beginner · 3 × 12Gymnastic BridgeGlutes, Shoulders · Advanced · 3 × 20 s

In these programs

with Kaira

Desk back reset

4 wk · 5×/wk · 8 min/day

  • Office
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Seated Figure-Four Stretch — how to do it, muscles worked · Sport AI