Standing Figure 4 Stretch

The standing figure 4 stretch targets the glutes and the deep external rotators of the hip, the piriformis in particular, from a position you can adopt anywhere. Crossing one ankle over the opposite thigh puts that hip into flexion and external rotation, and sitting the hips back deepens it without any need to lie down or use equipment. That accessibility is the whole point: it fits between sets, at a desk, or before a run in a way that the floor version never will. Balance is the limiting factor for most people, so hold a wall or a rack rather than wobbling through it. Keep the back flat as you sit back, since rounding the spine moves the sensation into the lower back and away from the hip you were aiming at. Sit back only as far as the balance allows, and use the wall freely rather than turning a hip stretch into a test of stability.