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Exercise guide
Pigeon Stretch
A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.
What this exercise works
- Muscles
- gluteus maximus · gluteus medius · hip flexors
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- From all fours, bring one knee forward and lay the shin across in front.
- Extend the other leg straight back, top of the foot down.
- Sink your hips toward the floor and keep them square.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Place a cushion under the hip if it does not reach the floor.
- Walk your hands forward to deepen the stretch.