How to do the pigeon stretch

Instructions for pigeon:

Start on your hands and knees.

Bring your left knee up to your left hand, rotating your leg so that your left foot is as close to your right hand as possible.

Keep your left knee pointed out at 45 degrees away from your body and extend your right leg straight back behind you.

Gently fold forward over your left knee so your elbows are on the floor.

What does pigeon help with?

Flexibility

What areas does pigeon exercise?

Hips, Groin, Glutes, Hamstrings, IT Band, Psoas, Lower Back

How is pigeon performed?

Floor

When should you avoid pigeon?

Osteoporosis

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Discover Workouts that include pigeon:

Full Body

Full Body

A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.

Expert

Expert

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

Hips

Hips

Open and unlock tight hips with deep, focused stretches designed to improve hip flexibility and undo hours of inactivity from sitting at a desk, in a car, or on the couch.

Long Hips 3

Long Hips 3

Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.

Hips 2

Hips 2

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

Hips 3

Hips 3

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

Lower Back 3

Lower Back 3

A series of stretches designed to increase flexibility in the lower back.

Quads 3

Quads 3

A series of stretches designed to increase flexibility in the quadriceps.

Hamstrings 2

Hamstrings 2

A series of stretches designed to increase flexibility in the hamstrings.

Hamstrings 3

Hamstrings 3

A series of stretches designed to increase flexibility in the hamstrings.

Hips 4

Hips 4

A series of stretches designed to increase flexibility in the hips.