Standing Figure Four Pose
Description
The standing figure four pose is a balance-challenging stretch where you cross one ankle over the opposite knee (creating a figure-four shape) and sit your hips back into a partial squat. It stretches the piriformis, deep hip rotators, and gluteus maximus of the crossed leg while training single-leg balance.
Equipment Required
Standing Figure Four Pose Instructions
- Stand tall on your left leg. Cross your right ankle over your left knee, resting it just above the kneecap.
- Flex your right foot (pull toes toward shin) to protect the knee joint.
- Sit your hips back and down as if sitting into a chair. Your left knee bends into a partial squat.
- Keep your chest lifted and back flat. Use a wall or chair for balance if needed.
- Gently press your right knee open to deepen the stretch in the right glute and hip.
- Hold for 20 to 30 seconds. Breathe deeply.
- Stand back up and switch sides.
- Go only as deep as your flexibility allows — the stretch should be felt in the glute, not the knee.
Standing Figure Four Pose Form & Visual
Standing Figure Four Pose Benefits
- Stretches the piriformis and deep hip rotators
- Opens the glutes and outer hip
- Trains single-leg balance simultaneously
- Useful for relieving sciatic tension
- No equipment needed — works anywhere
- Practical standing stretch for between sets or at work
Standing Figure Four Pose Muscles Worked
- Piriformis
- Gluteus maximus and medius
- Deep hip external rotators
- Quadriceps (standing leg, isometric)
Standing Figure Four Pose Variations & Alternatives
- Supine Figure Four (lying on back)
- Seated Figure Four (on chair)
- Pigeon Pose (floor version)
- Standing Quadriceps Stretch
- Thread the Needle (supine variation)
