Smart Workout Diary

Pigeon Stretch

Pigeon Stretch is a floor-based hip stretch in which one leg is bent in front of the body and the other extends behind. It primarily lengthens the glutes and deep hip rotators while also stretching the hip flexors of the extended leg. It can support hip mobility, flexibility, and recovery after lower-body training.

Demonstration

Pigeon Stretch — demonstration 1
Pigeon Stretch — demonstration 2

Instructions

  1. Start on hands and knees, then bring your right knee forward toward your right hand.
  2. Slide your right foot toward the left side of your body and extend your left leg straight behind you, with the top of the left foot on the floor.
  3. Square your hips as comfortably as possible and keep most of your weight centered rather than rolling onto the right hip.
  4. Keep the right knee comfortably bent; do not force the shin to become parallel to the front of the mat.
  5. Lengthen your spine, then slowly lean forward over the front leg only as far as you can without sharp pain in the knee, hip, or lower back.
  6. Hold while breathing steadily, then press into your hands to return slowly and repeat on the other side.
Muscle Group
Glutes
Other Muscle Groups
Hip Flexors
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a comfortable range. A deeper position is not better if it creates pinching or sharp pain.
  2. Place a folded towel or cushion under the front-side hip if you cannot keep the pelvis level comfortably.
  3. Keep the back leg long and avoid twisting through the lower back as you fold forward.
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