Standing Figure-4 Glute Stretch
The standing figure-4 glute stretch is a bodyweight exercise targeting the glutes and external hip rotators in a standing position. The figure-4 leg position combined with a partial squat delivers a deep stretch to the piriformis and glute complex without requiring floor work.
How to do it
- Stand upright and hold onto a wall or stable surface for balance.
- Cross one ankle over the opposite knee, forming a figure-4 shape.
- Slowly bend the standing leg and lower your hips as if sitting back into a chair.
- Hold the lowered position for 20–30 seconds, feeling the stretch in the crossed leg's glute.
- Return to standing and repeat on the other side.
Form cues
- Hold onto a sturdy wall or stable surface before starting.
- Cross your ankle firmly above the opposite knee.
- Sink your hips back slowly like you are sitting into a chair.
- Keep your chest upright and breathe steadily throughout.
Breathing: Inhale as you stand tall and set your position, then exhale slowly as you lower your hips into the stretch.
Common mistakes
- Rounding your lower back as you lower your hips, which reduces the targeted stretch in your glutes.
- Rushing the movement and losing balance, which places unnecessary stress on the standing knee.
- Pushing directly down on your crossed knee instead of hinging from the hips.
Muscles worked
Primary: glutes. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per leg, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per leg, rest 30 s
Build muscle
2–3 sets × 20–30 seconds per leg, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knee or hip, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle pull deep in the glute and outer hip of the crossed leg.
What if I cannot keep my balance?
Make sure you are holding onto a sturdy wall, counter, or the back of a heavy chair for support.
How often can I do this stretch?
You can safely perform this daily, especially after sitting for long periods or as part of your cool-down.