Seated figure-four stretch
Also called chair pigeon, seated glute stretch
- Works
- Buttocks · gluteus maximus
- Side of the hip · gluteus medius and minimus
- Needs
- No equipment
Setup
Sit tall on a chair with feet flat. Rest one ankle on the opposite knee.
Steps
- Keep your back flat.
- Lean forward from the hips until you feel a stretch.
- Hold for the time you chose, then change sides.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In the buttock of the crossed leg.
Common mistakes
- Rounding the back to lean.
- Pushing the knee down hard.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.