Choose a suitable position
Use a secure mat with enough room to sit down and stand up comfortably. If getting to the floor is difficult, choose a different movement. Warm up with gentle activity first. Mayo Clinic stretching guidance advises slow, gentle stretches without bouncing and with normal breathing.
Bring the soles together
Sit with your back comfortably upright and both knees bent. Place the soles together and hold the feet lightly, as in the NHS inner thigh stretch. Begin in a position you can maintain without straining. There is no need to pull the heels tightly toward the pelvis.
Let the knees settle
Allow the knees to rest where they are comfortable. Do not press them down with hands or elbows. A mild inner thigh pull can be enough; touching the floor is not a goal. Stop for hip or knee pain, pinching or numbness. Use a smaller position or leave the stretch rather than forcing depth.
Come out slowly
Release the feet and bring the legs out of the position gradually. Notice your setup and comfort rather than measuring success by knee height. There is no required hold or repeat count here. Injury, pregnancy, surgery or a health condition may require individual advice before trying a new stretch.
Choose the task you need
The seated figure four uses a chair and a different outer hip position. A lying sideways leg slide is active movement, not this held stretch. Use the beginner mobility guide to choose suitable practice or explore Fitonomy Mobility. Translated articles do not imply the app supports every article language. This is general movement guidance, not treatment.