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Seated figure-four stretch for hips and lower back
The seated figure-four is a gentle hip stretch you can do in a chair. Tight hips after long hours of sitting are common, and many people feel it as stiffness around the hips and lower back. It takes about 50 seconds and needs only a chair.
It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.
How to do it
- Sit tall on a chair with both feet flat on the floor.
- Cross your right ankle over your left knee.
- Keep your back long and hinge forward from the hips until you feel a stretch, then switch.
Dose: hold about 25 seconds on each side.
Tip: Press lightly on the raised knee only if it feels comfortable.
Common mistakes
- Rounding the lower back to go deeper. Hinge from the hips and keep your back long.
- Forcing the knee down. Press only lightly, and only if it feels comfortable.
- Holding your breath. Breathe out slowly as you hinge forward.
- Pushing into pain. Ease off or stop.
Easier options
- Stay upright and just cross the ankle over the knee, without hinging forward.
- Shorten the hold.
- Rest your hands on the chair seat or desk for support.
This matches the Seated Figure-Four exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that spreads down a leg
- pain that started after an accident, fall or other injury
- a hip or knee that locks, gives way or is swollen
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the stretch causes sharp pain in your hip, knee or back, stop and try the knee-to-chest stretch instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Lying figure-four stretch
- Hip flexor stretch
- Knee-to-chest stretch
- Glute bridge
- Desk stretches at work
- Mo: Posture & Back Pain Relief app