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

Other stretches to explore:

Flexibility

Leaning Calf

From a standing position, place both hands on a wa...

Good For:

Sumo Squat Hold

Start standing with your feet slightly wider than ...

Good For:

Double Pigeon

Start from a seated position on the floor with you...

Good For:

Toe Touch Hold

Lie on your back with your legs straight up in the...

Good For:

Abdomen

Flexibility

Eagle Arm

From a seated or standing position, straighten you...

Good For:

Bird Dog

Start on your hands and knees with your knees hip-...

Good For:

Chin Retractions

From a sitting or standing position with your shou...

Good For:

Neck

Strength

Reverse Plank

Start sitting on the floor with your legs extended...

Good For:

Reclined Butterfly

Lying flat on your back with legs extended, draw y...

Good For:

Twisted Sphinx

Start on the floor on your hands and knees. Extend...

Good For:

Discover Workouts that include pigeon:

Full Body

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

10 mins

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.

21 mins

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.

4 mins