Cool-down · Beginner

Figure Four Stretch

The figure four stretch targets the piriformis and outer hip muscles — the ones that get tight from sitting, walking, and climbing stairs. You cross one ankle over the opposite knee, forming the shape of the number four, which gently opens the hip and relieves pressure deep in the glute. It's one of the most effective ways to ease that nagging ache in the hip or buttock that can travel down the leg. No equipment needed, and you can do it from a chair or lying on your back.

1. 01

   Sit upright near the edge of a sturdy chair with both feet flat on the floor.

2. 02

   Lift your right ankle and rest it on top of your left thigh, just above the knee — not on the kneecap itself.

3. 03

   Let your right knee drop out to the side naturally; don't force it down.

4. 04

   Sit tall, then slowly hinge forward from your hips — not your waist — until you feel a stretch deep in your right hip or buttock.

5. 05

   Keep your back straight and your chest open; avoid rounding your shoulders toward the floor.

6. 06

   Breathe slowly and hold the stretch for 20 to 30 seconds, letting the hip relax a little more with each exhale.

7. 07

   Switch legs and repeat on the other side.

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  Rounding the lower back instead of hinging at the hips — if your shoulders are curling toward your knee, you're bending at the waist, not the hip. Sit taller and lead with your chest.

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  Placing the ankle on the kneecap — this puts stress on the knee joint. Slide the ankle up onto the thigh, a few inches above the knee.

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  Forcing the raised knee down with your hand — if you're pushing hard, you're likely straining the joint rather than stretching the muscle. Let gravity do the work.

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  Holding your breath — if you notice your jaw is tight and your shoulders are up near your ears, you've stopped breathing. Take a slow exhale and let your hip soften.