Seated figure-four stretch
Targets the Gluteus Maximus and Piriformis. A guided movement from the Panda Stretch app.
- PositionSeated in a chair
- SidesOne side at a time, then switch
How to do it
- Set up in the illustrated position and keep the breath slow.
- Gently cross the ankle over the opposite thigh and hinge forward softly.
- Stay in a comfortable range and release with control.
Check your form
- You feel a clear stretch in the outer hip or back of the hip.
- The knee is not forced downward and the low back stays comfortable.
Muscles worked
- Gluteus Maximus — primary target
One of the body's largest muscles, forming the buttock contour. Handles hip extension. Weakened by prolonged sitting.
- Piriformis — primary target
Piriformis: the deep buttock near the outer sit bone. sitting, crossing the legs, and hip rotation.
- Gluteus Medius — also involved
The gluteus medius is a deep stabilizer on the outer hip. It helps keep the pelvis level when you walk, run, or stand on one leg; after long sitting, standing, or one-sided loading, it often shows up as outer hip or waist-glute soreness.
Safety cues
- Keep the movement gentle; do not force the end range.
- Stop if you feel sharp pain, numbness, or radiating symptoms.
Stop if
- Discomfort becomes sharp or changes into tingling.
Panda Stretch is for general wellness, not medical diagnosis or treatment.
Background
A hip and glute mobility or activation drill suited for low-intensity left-right body checks; not a medical diagnosis.
References used by the Panda Stretch movement library:
- ACSM Position Stand (2011)
- Piriformis Syndrome Stretches (2024)
Written by the Panda Stretch team. Steps, safety cues and muscle data come from the Panda Stretch app's movement library. Last updated 2026-09-23.
Follow along with Pan
In the app, this movement plays as a timed, guided demonstration inside short routines for desk breaks, mornings and evenings.
