MobilityBeginner
Pigeon Pose
A deep hip stretch where one leg is folded in front and the other extends behind. Opens the hip rotators and glutes, which are often tight in athletes.
How to do it
- 1From all fours, bring one knee forward behind the same-side wrist
- 2Extend the opposite leg straight behind you
- 3Square your hips toward the floor as much as possible
- 4Walk hands forward and hold, breathing into the stretch for 60+ seconds
Common mistakes
- Hips rotating open instead of staying square
- Placing too much pressure on the front knee (modify angle if painful)
- Not holding long enough for the tissues to release
Muscles worked
gluteship flexorslower back
Variations
Easier
Supine figure-four stretch (on your back)
Harder
King pigeon (reaching back to grab rear foot)
Used in
Related exercises
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