PILATES MOTION ATLAS

Seated Figure-Four | Self-stretch in 3D

Seated Figure-Four: seated (chair), glutes. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Figure-Four — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Glutes

A self-stretch for the glutes. Support your body and stay within a comfortable range.

Starting position

Sit on a chair and rest the right ankle on the left knee. Place the left hand on the right shin and the right hand on the right knee.

Movement phases

1. Cross the legs

Let the right knee open outwards and lengthen your back.

2. Lean forwards

Without rounding your back, lean your upper body forwards from the hips.

3. Hold the stretch

Breathe where you feel a stretch in the right buttock.

4. Sit back up

Bring your upper body upright, then uncross the legs.

What to check yourself

Check that you are not rounding only your back and that you are not pushing the crossed knee down hard.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.

This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.

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