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Flexibility
Flexibility

Stretch: Hamstrings & Lower Back (Figure-Four)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchhamstringslower-backfigure-fourstatic

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Exercise demo
In one line

Seated with one leg extended and the other bent in a figure-four against the inner thigh, bend at the waist and lower the torso onto the straight thigh.

Detail

Target area: Hamstrings & lower back. (Diagram 11)

Steps:

  1. Sit upright on the floor with both legs straight.
  2. Flex your right knee and slide your heel toward your buttocks.
  3. Lower the outer side of your right thigh and calf onto the floor.
  4. Place your right heel against the inner side of your left thigh so that a 90° angle is formed between your extended left leg and flexed right leg.
  5. Exhale, keeping your left leg straight, bend at the waist, and lower your extended upper torso onto your thigh.
  6. Hold the stretch and relax.

Key facts

  • Position: seated, one leg extended straight, the other flexed in a figure-four (heel against the inner thigh, 90° angle between legs).
  • Action: keep the extended leg straight; bend at the waist and lower the torso onto the thigh.
  • Static stretch: hold and relax.

Connections

Sources

Historical reference · reference manual (page cited)
p.308
Pages: 308.

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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Atlas Connections

Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
Hamstrings
Three 2-joint muscles — biceps femoris, semitendinosus, semimembranosus — that flex the knee (primary) and extend the hip (secondary); knee-flexion ROM 125°.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Hamstrings & Lower Back (Both Legs Extended)Closely related
Seated with both legs extended, bend forward at the waist with both legs straight and lower the trunk onto the thighs.