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Exercises/Pigeon Pose
StretchingIntermediate

Pigeon Pose

A yoga-derived hip stretch with the front shin angled across the body and the back leg extended, targeting the glutes and deep hip rotators.

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Primary muscles

  • Glutes (Gluteus Maximus)
  • Gluteus Medius

Secondary muscles

  • Hip Flexors
  • Hip Abductors
Sets
2
Duration
30–60 sec per side
Rest
15–30s

How to perform

Pigeon Pose movement

Main muscles working (thicker lines)

Starting position

From hands and knees, bring one knee forward behind the same-side wrist with the shin angled across the body; extend the other leg straight back.

  1. 1

    Square your hips toward the floor as much as is comfortable.

  2. 2

    Stay upright on your hands or walk them forward and lower onto your forearms.

  3. 3

    Hold and relax into the stretch in the outer hip of the front leg.

  4. 4

    Press back up, return to hands and knees and switch sides.

Breathing: Breathe slowly and soften into the hip on each exhale.

Coaching tips

  • Hips square

  • Flex the front foot to support the knee

  • Place a cushion under the hip if it doesn't reach the floor

Common mistakes

  • Collapsing onto one hip

  • Forcing the front shin parallel

  • Twisting the front knee

Safety notes

  • Skip it or use the supine figure-four stretch if you feel any knee pain.

Details

Body parts
Glutes · Hips
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Supine Figure-Four StretchBeginner→

Similar Exercises

  • 90/90 Hip SwitchBeginner→
  • Seated Figure-Four StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.