Demo & instructions
Pigeon Stretch
Also known as: Pigeon Pose, Floor Pigeon
Instructions
A floor stretch with one shin folded in front and the other leg long behind. It lengthens the glutes of the front leg and the front of the back hip at once, and asks for more range than lying versions.
- Movement
- Stretch
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 20–60 sec
Setup
- 1Start on hands and knees on a mat.
- 2Slide one knee forward toward the same-side wrist and let that shin angle across in front of you.
- 3Extend the other leg straight back with the top of the foot on the floor.
Execution
- 1Square your hips toward the floor, placing a cushion under the front hip if it hovers.
- 2Stay tall on your hands, or walk them forward and lower your chest if that feels mild.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
