Pigeon Glute Stretch
A deep glute stretch: front shin across, torso folded forward over the leg.
How to do it
- From all fours, bring one knee forward toward the hand.
- Lay the shin across your body, foot angled to the side.
- Straighten the back leg behind you and lower your hips toward the floor.
- Level your hips so they do not tip to one side.
- Fold your torso forward over the front leg, hands or forearms on the floor.
- Breathe deeply for about 40 seconds, then switch legs.
Key technique cue
Front shin across, fold the torso over the lead leg. Hold 40 s per side.
Common mistakes
- ✕ Hips tipping to one side
- ✕ Pressure and pain in the knee from an awkward shin angle
- ✕ Forcing the stretch deeper with jerks
- ✕ Tension in the neck and shoulders
Benefits
- ✓ Deeply stretches the glutes and the thigh
- ✓ Opens the hip flexors of the back leg
- ✓ Improves hip mobility
Progression: from easier to harder
- Step 1
- Step 2 You are here
- Pigeon Glute Stretch
About the exercise
Pigeon Pose deeply stretches the glutes and the outer thigh, while the back leg opens the hip flexors. It suits runners, the time after squats and deadlifts, and stiff hips. Do it slowly, with no pain in the knee.
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