One-Legged Chair Pose (Figure Four) anatomy
One-Legged Chair Pose (Figure Four) · Eka Pada Utkatasana · Tư thế cái ghế một chân
One-Legged Chair Pose (Figure Four) mainly works quadriceps (left), gluteus maximus (left), tibialis anterior (right), erector spinae; it stretches piriformis (right), deep hip rotators (right), gluteus maximus (right); hamstrings (left), gluteus medius (left), gluteus minimus (left) stabilize.
Opening the 3D model…
From Chair Pose, bring the palms together in front of the chest, shift your weight onto the left foot, lift the right leg and rest the outer right ankle on the left thigh just above the knee, so the right shin lies across, forming a figure four. Flex the right foot (draw the toes back toward the shin) to protect the knee. Bend the left knee deeply, send the hips back and lean forward from the hip joints with a long back, eyes on the floor about 1 m ahead. The standing knee points over the second toe, the hips stay level and the weight spreads over the whole standing foot. The standing leg works hard (quadriceps, gluteus maximus, gluteus medius) while the buttock and the deep external rotators of the crossed hip are stretched. If balance is hard, rest one hand on a wall or the back of a chair; with sore knees sink only part way, and never push the crossed knee down with your hand. To come out, rise slowly, lower the right foot, then switch sides.
Muscles in this pose
Working (contracting): Quadriceps (left), Gluteus maximus (left), Tibialis anterior (right), Erector spinae
Stretching: Piriformis (right), Deep hip rotators (right), Gluteus maximus (right)
Stabilizing: Hamstrings (left), Gluteus medius (left), Gluteus minimus (left), Deep hip rotators (left), Soleus (left), Tibialis anterior (left), Fibularis group (left), Multifidus, Transversus abdominis, Pectoralis major, Trapezius
Why these muscles work or stretch
- Quadriceps · Working (contracting): The main worker: holds the standing knee deeply bent
- Gluteus maximus · Working (contracting): Controls the standing hip as the trunk leans forward
- Tibialis anterior · Working (contracting): Flexes the crossed foot to protect the knee
- Erector spinae · Working (contracting): Keeps the back long as the trunk leans forward
- Piriformis · Stretching: Stretched as the crossed hip flexes and turns out
- Gluteus maximus · Stretching: Deep stretch in the buttock of the crossed leg
- Gluteus medius · Stabilizing: Keeps the pelvis level on one leg
- Deep hip rotators · Stabilizing: With the gluteus medius, keep the standing knee tracking over the toes
- Soleus · Stabilizing: Steadies the ankle as the knee bends deeply
- Fibularis group · Stabilizing: With the other lower-leg muscles, keeps the balance on the foot
- Pectoralis major · Stabilizing: Presses the palms lightly together in front of the chest
- Trapezius · Stabilizing: Lower fibers draw the shoulders down, away from the ears
Practice cues
- Flex the crossed foot; the ankle rests on the thigh, not on the knee joint
- The standing knee points over the second toe and does not cave in
- Send the hips back and lean forward with a long back, hips level
Benefits
- Strengthens the standing leg: quadriceps, gluteus maximus and medius
- Stretches the glutes and deep hip rotators of the crossed leg
- Trains balance and ankle stability
- Builds back endurance while leaning forward with a long spine
Cautions / contraindications
- Use caution with knee pain; sink partway and never push the crossed knee down
- Use caution with dizziness or low blood pressure; stay near a wall or chair
- Go gently with low-back pain; lean forward less
Easier variations
- Rest one hand on a wall or chair back for balance
- Sit on a chair and rest the ankle on the thigh to stretch the hip
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Fire Log Pose (Double Pigeon) Agnistambhasana
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
- Warrior III Virabhadrasana III
- Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana
- Dancer Pose Natarajasana
- Half Splits Ardha Hanumanasana
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