Figure Four Squats
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Adductors
- Equipment
- Other
- Movement pattern
- Single Leg
Steps
- 1 Stand tall with your feet hip-width apart and your chest up.
- 2 Lift one leg and cross its ankle over the opposite thigh, just above the knee, creating a 'figure four' shape with your legs.
- 3 Keep your back straight and core engaged as you hinge at your hips and bend your standing knee, lowering your body as if sitting into a chair.
- 4 Lower until you feel a stretch in the glute of your crossed leg or your standing thigh is parallel to the floor, ensuring your standing knee tracks over your toes.
- 5 Push through the heel of your standing foot to extend your leg and return to the upright starting position.
- 6 Complete all repetitions on one side before switching legs, or alternate sides as desired.
