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

Reverse Shoulder

Start by standing with your feet shoulder-width ap...

Good For:

Bird Dog

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

Good For:

Reverse Butterfly

Start by lying flat on your back, with your knees ...

Good For:

Knees

Hips

Flexibility

Neck Flex

Sitting with your back straight and arms resting a...

Good For:

Elbow Plank

Place your forearms on the floor with your elbows ...

Good For:

Lying Hamstring

Lying on your back with knees bent and feet flat o...

Good For:

Hamstring Pulls

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

Good For:

Frog Pose

Start on your hands and knees. Spread your knees a...

Good For:

Diver

Sitting down in a chair, lock your hands and stret...

Good For:

Air Squats

Stand with your feet shoulder-width apart and your...

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