Exercise guide
Sitting Figure Four Rock
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Sitting Figure Four Rock is a mobility and core stability exercise that stretches the glutes while engaging the obliques through a controlled lateral rocking motion. It is highly effective for improving hip flexibility and functional core strength from a seated position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly on the floor.
- Cross your right ankle over your left knee, allowing the right knee to fall open into a figure-four position.
- Place your hands lightly behind your head or across your chest to engage the core.
How to do it
- Inhale and brace your core, maintaining a tall, neutral spine.
- Exhale as you rock your torso laterally toward the side of the lifted knee, using your obliques to control the tilt.
- Inhale as you return to the upright starting position with control.
- Complete the desired reps on one side, then switch legs and repeat the process.
Form checklist
- Keep your chest lifted and avoid rounding your lower back or slouching.
- Flex the foot of the crossed leg to stabilize the knee joint throughout the stretch.
- Ensure your planted foot remains flat on the floor to provide a stable base.
- Focus on moving your ribcage toward your hip rather than just leaning your head or neck.
Pro tips
- Imagine squeezing an orange between your lower ribs and hip bone at the peak of the rock for maximum oblique engagement.
- Maintain a slight forward lean from the hips to deepen the stretch in the gluteus medius and piriformis while rocking.
Make it harder
- Hold a light dumbbell or medicine ball at chest height to increase the resistance on the obliques during the rock.
- Extend your arms straight overhead to create a longer lever, significantly increasing the core stability required.
Frequently asked
- What muscles does the sitting figure four rock work?
- The sitting figure four rock primarily targets the obliques, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the sitting figure four rock?
- The sitting figure four rock requires no equipment — just your body weight.
- Is the sitting figure four rock good for beginners?
- Yes. The sitting figure four rock is a beginner-friendly movement and a strong foundation to build on.