MOVEMENT GUIDE / STABLE SUPPORT / MAT AS DESCRIBED
Seated figure-four
Sit tall on a chair. Place one ankle above the opposite knee only if comfortable and hinge gently forward. Begin with 2 × 20 seconds each side.
Target muscles
Gluteus maximus, medius and minimus; piriformis and deep external rotators
Setup
Warm up gently and choose a supported position. Work within a comfortable range; never force through pain.
Perform the move
Sit tall on a chair. Place one ankle above the opposite knee only if comfortable and hinge gently forward. Begin with 2 × 20 seconds each side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice controlled range of motion in the glutes and deep hips. This is general mobility education, not an individual injury rehabilitation prescription.
Common mistake
Forcing the end range or treating an online sample as a diagnosis-specific rehabilitation plan.
Alternative
Use less range, more support or discuss an individual option with a physiotherapist.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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