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Seated Figure-4 Stretch | Hip and Glute Stretch for Older Adults

The seated figure-4 stretch, also called the seated piriformis or hip stretch, is a chair-based exercise that targets the hips and glutes.
It helps older adults relieve tightness in the lower back and buttocks, improve hip mobility, and support comfortable walking and sitting.
This stretch can be modified for comfort by adjusting the leg position or using easier variations.

How to Do the Seated Figure-4 Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Cross one ankle over the opposite knee so your leg forms a figure-4 position.

  • Keep your chest lifted and back straight.

  • Gently lean forward at the hips until you feel a stretch in the hip and buttock of the crossed leg.

  • Hold the stretch for 20–60 seconds, then slowly return to upright and switch legs.

TIPS:

  • Keep your back straight — avoid rounding your spine.

  • Relax your shoulders and neck.

  • Place one hand lightly on the crossed knee for extra stability (do not push forcefully).

  • Breathe slowly and deeply, relaxing into the stretch.

MUSCLES STRETCHED:

  • Piriformis (deep glute muscle)

  • Glutes (buttocks)

  • Outer hip muscles

BENEFITS:

  • Relieves tightness in the hips and buttocks.

  • Can help ease discomfort from sitting too long.

  • Supports lower back health by reducing tension through the hips.

  • Improves flexibility for daily movements like bending and crossing legs.

BEGINNER VERSIONS:

  • Hold for a shorter time (10–20 seconds) before progressing.

This exercise can be tricky for many older adults, especially in the presence of:

  • Hip stiffness

  • Limited flexibility

  • Knee discomfort (crossing ankle over knee can feel awkward)

  • Difficulty leaning forward safely.

Here are some more simpler variations of this exercise:

1) GENTLER SEATED VERSION (CROSSED-LEG LOWER))

  • Instead of placing the ankle across the opposite knee, rest it lower, just above the opposite ankle/shin.

  • This reduces the angle at the hip while still giving a mild stretch.

  • Leaning forward isn’t required. Just sitting tall may already give a gentle release.

2) SEATED CROSSED-LEG HUG

  • Sit tall and cross one leg fully over the other (like crossing legs at the knee).

  • Hug the top leg gently toward your chest, feeling a mild stretch in the outer hip and glute.

  • Much more accessible for tight hips.

  • Sit more upright without leaning forward as much.

PROGRESSION OF EXERCISE:

  • Lean further forward at the hips for a deeper stretch.

  • Apply very light pressure with your hand on the crossed knee for added stretch (only if comfortable).

  • Hold closer to 60 seconds with steady breathing.

  • Combine with the Seated Hamstring Stretch for a full lower-body mobility routine.