How to Do Seated Figure Four With Twist Glute Stretch

Seated Figure Four With Twist Glute Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Seated Figure Four With Twist Glute Stretch

  1. 01Sit upright on a firm chair with feet flat on the floor and knees bent at 90 degrees.
  2. 02Cross the right ankle over the left thigh just above the knee, creating a figure-four shape.
  3. 03Place the left hand on the outside of the right knee and the right hand on the chair behind the hip.
  4. 04Rotate the torso toward the right shoulder while gently pressing the right knee toward the floor.
  5. 05Hold the stretch for thirty seconds while taking deep diaphragmatic breaths through the nose.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Figure Four With Twist Glute Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical spine during the rotation to ensure the stretch remains in the piriformis rather than stressing the lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Figure Four With Twist Glute Stretch questions

What muscles does Seated Figure Four With Twist Glute Stretch work?

Seated Figure Four With Twist Glute Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Seated Figure Four With Twist Glute Stretch correctly?

Sit upright on a firm chair with feet flat on the floor and knees bent at 90 degrees. Cross the right ankle over the left thigh just above the knee, creating a figure-four shape. Place the left hand on the outside of the right knee and the right hand on the chair behind the hip. Rotate the torso toward the right shoulder while gently pressing the right knee toward the floor. Hold the stretch for thirty seconds while taking deep diaphragmatic breaths through the nose.

What is the A90 coach tip for Seated Figure Four With Twist Glute Stretch?

Maintain a vertical spine during the rotation to ensure the stretch remains in the piriformis rather than stressing the lower back.

Is Seated Figure Four With Twist Glute Stretch suitable for beginners?

Seated Figure Four With Twist Glute Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Seated Figure Four With Twist Glute Stretch?

No. Seated Figure Four With Twist Glute Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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