Hips

Seated figure-4

Mobility · Seated

How to do it

Sit tall. Cross one ankle over the opposite knee (tight? rest it on your shin instead). Hinge a little forward from the hips until you feel a stretch in the outer hip, stop before sharp pain. Chair on wheels? Brace it against the desk first.

Dose

25s · each side

What you should feel

The outside of your hip and glute

Common mistake

Pressing down on the bent knee.

Make it easier

Rest the ankle lower on the shin instead of the knee, and skip the lean.

Avoid this movement if

You have hip replacement precautions or the position hurts the knee.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.