Seated Figure Four Stretch
The Seated Figure Four Stretch is a floor-based mobility exercise performed with your hands supporting you behind your hips and one ankle crossed over the opposite thigh. Drawing the planted foot toward your body creates a controlled stretch through the glutes, piriformis, and deep hip rotators.
Iridium categorizes this as a mobility movement that does not contribute to your hypertrophy volume landmarks, allowing it to be programmed even when glute fatigue scores are high. The AI references your 7-day workout history to prioritize this stretch after heavy hip-dominant sessions for active recovery. Hold durations are automatically scaled based on your total available workout time to ensure mobility work doesn't displace primary lifting volume.
Form Cues
- Sit on the floor with both hands planted behind you for support
- Cross one ankle over the opposite thigh to create a '4' shape
- Flex the foot of the crossed leg to protect the knee joint
- Keep your chest lifted as you bring the planted foot toward your hips
- Let the crossed knee open gently to the side
- Don't collapse through your chest or round your lower back
- Don't force the crossed knee open if you feel sharp pain
- Don't let the foot of the crossed leg point or dangle
- Don't hunch your shoulders up towards your ears
Common Mistakes
- Rounding the lumbar spine
- Forcing the crossed knee open aggressively
- Forgetting to flex the foot
- Slouching the upper back
- Holding the breath
Muscles Worked
This stretch primarily targets the gluteus maximus and the deep external rotators of the hip, specifically the piriformis. By lengthening these muscles, it improves hip mobility and reduces the tension that often contributes to sciatica and lower back pain.
Primary
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