Open your hips without leaving your chair.
Hinge from the hips with a flat back, don't round your spine to reach lower.
The Seated Figure Four is a Stretching-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your stretching volume for the week.
The Seated Figure Four primarily works the Stretching with Glutes assisting.
Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
