How to Do Pigeon Stretch
Learn how to do the Pigeon Stretch with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.
Difficulty: Intermediate Equipment: No equipment
Muscles worked
glutes, hips
How to do it: step by step
- Start on all fours, then bring your right knee forward and place it behind your right wrist.
- Slide your right foot toward your left hand, letting your shin rest across your body.
- Extend your left leg straight back behind you, top of the foot on the floor.
- Keep your hips square and sit up tall.
- For a deeper stretch, walk your hands forward and lower your chest toward the floor.
- Hold for 30 seconds, then switch sides.
Tips
- If your hip will not reach the floor, sit on a folded towel or yoga block.
- Stop if you feel pinching in the front of the hip.
General fitness information only, not medical advice. Check with a professional if you have health concerns.
Frequently asked questions
What muscles does the Pigeon Stretch work?
The Pigeon Stretch mainly works the glutes, hips.
How many reps of the Pigeon Stretch should I do?
Hold each stretch for 20 to 30 seconds per side and repeat 2 to 3 times. Move gently and never force a position that causes pain.
Is the Pigeon Stretch good for beginners?
It can be. The Pigeon Stretch is an intermediate move, so learn the basic version first and build up gradually.