Standing Figure-Four Pose
- Intermediate
- Yoga
- Mobility
- Home
Standing figure-four pose crosses one ankle over the opposite thigh, then sits the hips back into a single-leg chair with hands together at your chest. Balancing on one leg while folding stretches the glutes and quads together. Intermediate exercisers use it as a warmup, cooldown or recovery hold, held for time on each side.
- Muscles
- Glutes, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand tall and cross one ankle over the opposite thigh.
- Flex the lifted foot and sit your hips back.
- Lower into a single-leg chair, hands together at your chest.
- Balance and breathe, then switch sides.
Form cues
- Keep your standing knee soft, not locked.
- Keep your lifted knee pointing forward, not out to the side.
- Keep your chest lifted as you sink down.
Common mistakes
- Standing knee locks out and hyperextends. Add a slight bend to your standing knee.
- Upper body tips forward off balance. Lift your chest and lengthen through your spine.
- Lifted foot dangles instead of flexing. Flex the lifted foot and press it forward.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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