Seated figure four: how to do it
In short
One ankle rests on the opposite thigh, making a number 4 with your legs, for a gentle stretch around the hip. Works: hips.
How to do it
- Sit tall near the front of a sturdy chair, feet flat. Hold the sides of the seat.
- If you have had a hip replacement, or were told not to cross your legs, keep both feet flat and let one knee open gently to the side instead.
- Otherwise lift your right foot and rest your ankle on your left thigh, just above the knee. Your right knee opens out to the side.
- Sit tall. Hinge forward from the hips with a flat back only if it feels easy.
- Hold for 4 slow breaths. Lower the foot and repeat on the other side.
As you go
- Keep both sit bones on the chair.
- Breathe out as you lean. Keep breathing.
What it works
- Works
- hips
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Easier
Rest your ankle lower, on your shin. Or keep both feet flat and let one knee open gently to the side.
Harder
Hold for 6 breaths.
In a chair
This move is done seated. Keep both sit bones on the chair.
Take care
- Sensitive knees: do not press on the bent knee.
- Sensitive hips: keep the lean tiny or skip it.
- Hip replacement, or told not to cross your legs: keep both feet flat and let one knee open to the side. Do not cross unless your surgeon has cleared it.
- Low bone density: keep your back long and do not push on your knee.
Where it is in the plans
In our chair plan: 10 of 28 days, first on day 9, Hips.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 10 of 28 days: 9, 14 to 15, 18, 21 and 23 to 27 | Day 9, week 2: Hips | 2 min 30 s |
| Chair plan, round 2 | 12 of 28 days: 3 to 4, 6 to 7, 10, 13, 17, 22 and 25 to 28 | Day 3, week 1: Towel row | 1 min 45 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 9 | 2 min 30 s | 4 breaths each side. Hip replacement, or told not to cross your legs: keep both feet flat and let one knee open to the side. |
| 3 | 15 | 1 min 30 s | About 30 s each side. Both feet flat is a fine choice. If you have had a hip replacement, or were told not to cross your legs, keep both feet flat and let one knee open gently to the side instead. |
| 4 | 23 | 1 min 15 s | About 20 s each side. Keep both sit bones on the chair. If you have had a hip replacement, or were told not to cross your legs, keep both feet flat and let one knee open gently to the side instead. |
In the plan, this move plays as a looping video with a spoken cue.
Seated figure four: day 9 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan