Exercise library
Pigeon Pose Stretch
Glutes · Mobility
Generic mobility demo. Follow the steps below for this exact exercise.
MobilityMobilityOne side at a time
A deep stretch for the outside of the hip with the front shin across the mat.
- Difficulty
- Moderate
- Tracking
- Measured in time
Muscles worked
GlutesHamstrings
Equipment
Mat
How to do it
- From all fours, bring one knee forward and place the shin across the mat under your chest.
- Slide the other leg straight back so the top of that foot rests on the mat.
- Keep your hips level and lower your chest over the front leg as far as is comfortable.
- Hold for the set time, breathing slowly, then switch sides.
Coaching cues
- Put a cushion under the hip of the front leg so your hips stay square.
- Bring the front foot closer to your body to make the stretch gentler.