Standing Figure Four Pose Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Glutes, Quadriceps
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Figure Four Standing Stretch
How to: Standing Figure Four Pose
- Stand tall with your feet hip-width apart.
- Lift your right leg and place your right ankle over your left knee.
- Bend your left knee, lowering your hips down towards the ground.
- Keep your back straight and chest lifted.
- Hold the position for 15-30 seconds, then switch sides.
Common Mistakes
- Rounding the back instead of keeping it straight.
- Not engaging the core to maintain balance.
- Forgetting to breathe deeply during the stretch.
Modifications
- Use a chair for support if necessary.
- Perform the stretch seated if standing is difficult.
Tips
- Keep your supporting leg straight and strong.
- Maintain an upright posture throughout the stretch.
- Breathe deeply as you hold the stretch.
Standing Figure Four Pose Alternatives
Tags
hip stretch
balance
flexibility
beginner
bodyweight
yoga