How to do the Standing Figure-Four
Step by step
- Stand on one leg, holding a wall for balance.
- Cross the other ankle over the standing knee to make a figure-four.
- Sit your hips back and down as if lowering into a chair.
- Keep the crossed foot flexed, breathe, and hold, then switch sides.
The thing people get wrong
Hold a wall and sit the hips back to control it - keep the resting ankle flexed so the knee stays protected.
Coaching cue
Keep the standing foot flat and your chest up as you sit the hips back.
Stay safe
Stand next to a wall you can grab; a stumble here happens with one leg tangled and nothing to catch you.
Make it easier or harder
- Easier: Do the same stretch sitting in a chair or lying on your back.
- Harder: Sit the hips lower, or take your hands off the wall.
Muscles worked
- Primary: Glutes
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.