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:

Strength

Standing Lunge Twist

Start standing with your feet hip-width apart. Ste...

Good For:

Kneeling Psoas

Start from a kneeling position with your hands at ...

Good For:

Upward Salute

Start from a standing position with your arms hang...

Good For:

Dead Bug

Start lying flat on your back with your legs strai...

Good For:

Shoulder Stand

Lying on your back, lift your legs and hips off th...

Good For:

Neck

Shoulders

Flexibility

Neck Extension

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

Good For:

Neck

Flexibility

Lunge

Start from a kneeling position with your hands at ...

Good For:

Elbow Plank

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

Good For:

Wall Plank

Start on your hands and knees several feet from a ...

Good For:

Knees Hugs

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

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