- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
From all fours, bring one knee forward behind the same wrist and lay that shin across the mat. Extend the other leg straight back.
First cueSupport the hip with a cushion if it does not reach the floor.
How to do the Pigeon Stretch
Set up. From all fours, bring one knee forward behind the same wrist and lay that shin across the mat. Extend the other leg straight back.
- Square your hips toward the floor.
- Lower your torso forward over the front leg as far as is comfortable.
- Hold and breathe.
- Switch sides.
Form cues
- Support the hip with a cushion if it does not reach the floor.
- Keep the hips square.
- Ease in slowly.
Common mistakes
- Forcing the front shin parallel when the knee complains.
- Letting the hips tip to one side.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Abductors.
Its other side: Quads, in the knees and hips pattern.
Track it in StatBlockFit
In the StatBlockFit app the Pigeon Stretch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Pigeon Stretch?
Set up: From all fours, bring one knee forward behind the same wrist and lay that shin across the mat. Extend the other leg straight back. Steps: 1. Square your hips toward the floor. 2. Lower your torso forward over the front leg as far as is comfortable. 3. Hold and breathe. 4. Switch sides. Form cues: Support the hip with a cushion if it does not reach the floor. Keep the hips square. Ease in slowly. Common mistakes: Forcing the front shin parallel when the knee complains. Letting the hips tip to one side.
What muscles does the Pigeon Stretch work?
It trains the glutes as its main target and works the abductors on the way.