Pigeon Stretch tutorial
The pigeon stretch is a deep stretch for the glutes and hip rotators. It helps people who sit a lot or have tight hips, but it should be done gently and without straining the knee.
How to perform
- Start on all fours or in a push-up position.
- Bring your right knee forward behind your right wrist, with your right shin angled across the front of your body.
- Extend your left leg straight behind you.
- Keep your hips square and lower your upper body gently onto your hands or forearms.
- Hold for 20 to 40 seconds, come out slowly and switch sides.
Breathing: Breathe slowly and deeply, relaxing a little more with each exhale.
Key tips
- If your hip does not reach the floor, put a cushion or towel under it.
- The closer the front heel is to your hip, the gentler the stretch and the easier on the knee.
- Easier version: lie on your back and do the figure-4 stretch instead.
Common mistakes
- Forcing pressure onto the front knee.
- Letting the hips tilt to one side.
- Going too deep before the body is warm.
Safety: If you have knee or hip pain, do the lying figure-4 stretch instead. Sharp knee pain means stop immediately.
Stretching and mobilityPrimary muscle
No equipmentEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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