Primary
Stretching
Secondary
Glutes, Piriformis
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Seated Hip Stretch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The seated hip stretch, also called the seated figure four, is a chair-friendly stretch that targets the glutes and piriformis without leaving your desk. By crossing one ankle over the opposite knee and leaning forward, you create external rotation and flexion that stretches the deep hip rotators. This is one of the most practical stretches for office workers.
When to use it
Perform at your desk throughout the workday.
Who it's for
Office workers, anyone experiencing hip tightness from sitting, and those with piriformis-related discomfort.
The forward lean should come from your hips, not your back—imagine bringing your belly button toward your crossed shin. Keep your spine long and press gently on the crossed knee if needed. The stretch should be felt deep in the glute of the crossed leg.
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Also targets: Glutes, Piriformis
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Sit in chair with feet flat.
Cross one ankle over opposite knee.
Sit up tall with a straight spine.
Gently press down on crossed knee.
Lean forward from hips.
Hold and switch legs.
Great office stretch.
Keep spine long throughout.
Gentle pressure on knee.
For general fitness, start Seated Hip Stretch with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Rounding the back forward instead of hinging at the hips.
Changing your back position during the Seated Hip Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Forcing the knee down aggressively.
Letting your knees drift away from the intended line during the Seated Hip Stretch changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Slouching which reduces the effectiveness of the hip stretch.
Losing hip position during the Seated Hip Stretch changes the loading pattern and can reduce the intended work for your Gluteus maximus. Keep your hips aligned with the setup cues and move only through the range you can control.
Office workers, anyone experiencing hip tightness from sitting, and those with piriformis-related discomfort.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 30-45 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Seated Hip Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Seated Hip Stretch
The Seated Hip Stretch primarily targets the Gluteus maximus, Piriformis, making it an effective exercise for stretching development. Secondary muscles worked during the Seated Hip Stretch include Hip rotators, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Seated Hip Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Seated Hip Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Seated Hip Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Seated Hip Stretch include: Figure Four Stretch, Pigeon Pose, Lying Glute Stretch. These exercises target similar muscle groups as the Seated Hip Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.