Standing Figure Four Pose
Expert Advice
Keep your standing leg slightly bent to maintain balance and avoid locking your knee. Engage your core to help with stability.
How-to-do Steps
- Stand with your feet hip-width apart.
- Lift your right foot and place your right ankle above your left knee, creating a '4' shape.
- Bend your left knee slightly and push your hips back as if you are going to sit down.
- Hold the pose for 15-30 seconds, then switch sides.
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Muscles Worked
Standing Figure Four Pose primarily targets the Quads, Hamstrings, Calves, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Figure Four Pose work?
Standing Figure Four Pose primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Figure Four Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Figure Four Pose suitable for beginners?
Yes, Standing Figure Four Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
