Exercise / 512Illustration

Pigeon Stretch demonstration

Form illustration

Illustration by RepDB

Mobility / Bodyweight

Pigeon Stretch

A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.

Equipment

Bodyweight

Experience

beginner

Movement

compound

Primary muscles

Secondary muscles

Glute Medius · Hip Flexors

Instructions

01
From all fours, bring one knee forward and lay the shin across in front.
02
Extend the other leg straight back, top of the foot down.
03
Sink your hips toward the floor and keep them square.
04
Hold for 20 to 30 seconds, breathing steadily.
05
Switch sides and repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.