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Upper Legs · Body Weight
Seated Figure Four With Twist Glute Stretch
Seated Figure Four With Twist Glute Stretch is a beginner isolation flexibility exercise that works the glutes (upper legs), with the obliques and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Glutes
Secondary muscles
- Obliques
- Lower Back
How to do Seated Figure Four With Twist Glute Stretch
- Sit tall with your legs extended.
- Cross one ankle over the opposite knee and draw that foot in.
- Twist your torso toward the bent knee, placing your opposite elbow against it.
- Hold, then switch sides.
Form tips
- Sit tall; don't round your back.
- Breathe and deepen the twist slowly.
Seated Figure Four With Twist Glute Stretch alternatives
More glutes exercises
Seated Figure Four With Twist Glute Stretch FAQ
What muscles does Seated Figure Four With Twist Glute Stretch work?
Seated Figure Four With Twist Glute Stretch mainly works the glutes in the upper legs. The obliques and lower back work as secondary muscles.
What equipment do you need for Seated Figure Four With Twist Glute Stretch?
None. Seated Figure Four With Twist Glute Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Seated Figure Four With Twist Glute Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Figure Four With Twist Glute Stretch good for beginners?
Yes. Seated Figure Four With Twist Glute Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Seated Figure Four With Twist Glute Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Figure Four With Twist Glute Stretch?
Other exercises for the glutes include Dumbbell Figure Four Glute Bridge, Resistance Band Standing Balance Glute Kickback, Resistance Band Side Plank Glute Raise and Resistance Band Standing Balance Glute Kickback (Version 2).
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