The seated figure 4 stretch is a buttock stretch you do sitting on a chair. Rest one ankle on the opposite knee so your legs make the shape of a 4, then lean forward from the hips until you feel a stretch in the buttock of the crossed leg. It works on the same deep hip muscles (including piriformis) as the lying version, and you can do it at a desk.

How to do the seated figure 4 stretch

Sit toward the front of a sturdy chair with both feet flat on the floor and your back tall.
Lift the leg on the side you want to stretch and rest the outside of that ankle on your other thigh, just above the knee.
Rest one hand on the crossed knee and hold the ankle with the other.
Gently press the crossed knee down and lean your chest forward from the hips, back long, until you feel a stretch in the buttock.
Hold and breathe slowly. The tension should feel comfortable, never painful.
Sit back up, uncross the leg and switch sides.

What you should feel

A stretch deep in the buttock of the crossed leg, sometimes spreading toward the outside of the hip. A pull is right. Pain is not.

Common mistakes

Curling your back down to get lower instead of leaning from the hips. The stretch comes from the hip bending, so a rounded back adds little and can strain your back.
Pushing hard on the knee. Light pressure is enough.
Holding your breath. Breathe slowly and let the buttock relax.

How often

A common starting point is a 20 to 30 second hold, repeated 2 to 3 times on each side, once or twice a day. Your physio will adjust it to suit you.

Stop and check with your physio if

Pain spreads down your leg, or you get numbness or tingling in the leg or foot.
You feel a sharp or pinching pain in the front of the hip or the groin.
The knee of the crossed leg hurts.

From the clinic

Some people feel a good stretch just from crossing the leg, before any lean. That is fine. Stay there and only lean forward when the first stretch has eased. If you cannot get your ankle up onto your thigh yet, rest it lower on the shin or try the piriformis stretch lying down instead.

Buttock pain has many causes, and a tight muscle is only one of them. If pain runs down your leg, have it checked instead of stretching harder.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try this exercise. With the ankle on the other knee and a lean forward, the hip bends past a right angle, and many surgeons ask you to avoid that for the first months after some operations.

With osteoporosis or a past spinal fracture, keep your back long and lean only a little. Or stay upright and let the crossed leg do the stretching.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Seated figure 4 stretch