> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Standing figure-4 tree
> Novice · Static · Unilateral. Strength, flexibility, balance
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Léa |
| **Video length** | 14 s |
## Technique
1. Stand tall with your feet hip-width apart, then shift your weight onto one straight, engaged standing leg.
2. Lift the opposite knee, flex that foot and cross the ankle over your standing thigh, just above the knee.
3. Bring your palms together at your chest in prayer position and lengthen your spine, keeping your torso upright.
4. Press your crossed knee down and out to open the hip while keeping your hips level and square to the front.
5. Fix your gaze on a point ahead and hold, then release and repeat on the other side.
## Form tips
* Stay tall; do not sit back into a squat.
* Flex the crossed foot to protect that knee.
* Keep your hips squared to the front rather than letting the lifted-leg hip open up.
**Logging:** Work each side for the time indicated.
## Muscles
Flexibility
- Pelvis
- Hamstrings
- Quadriceps
* Flexor digitorum brevis
* Flexor digitorum longus
* Flexor hallucis longus
* Flexor hallucis brevis
## Equipment
## Appears in
## Regressions
Novice
Beginner
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/standing-figure-4-tree-e1bd). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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