Pigeon Hip Stretch
Learn how to perform Pigeon Hip Stretch, a Legs exercise, with setup, breathing and common mistakes.
Pigeon Hip Stretch · Preview
Setup
Bend the front knee with the shin diagonal in front and extend the back leg behind you. Place both hands on the floor for support.
Start phase
Slowly fold forward and lower onto your hands or forearms. Keep your pelvis facing forward and stop when the front glute stretches.
End phase
Hold the deepest comfortable position and keep breathing. Do not force your torso to the floor.
Target muscles
Feel the front-leg outer glute and back-leg front hip stretch together. A deep pull in the glutes rather than the knee is a good sign.
Common mistakes
If your pelvis tilts or the front knee hurts, adjust the angle. Lower the front-leg angle or support the glutes if needed.
Breathing
Exhale as you fold and breathe comfortably while holding. Let deep glute tension ease with each exhale.
Coach tip
Find a comfortable pull, not pain. Hold for 20~30 seconds, then match the time on the other side.
