Pigeon Glutes Stretch
Execution Guide
- From a tabletop position, bring your right knee forward behind your right wrist.
- Angle your right shin so it is roughly parallel to the front of the mat.
- Extend your left leg straight behind you with the top of the foot on the mat.
- Lower your hips toward the floor.
- Hold for 30-60 seconds and switch sides.
Range of Motion
Hips elevated to hips as close to the floor as flexibility allows.
Common Mistakes to Avoid
- ×Letting the hips twist to one side
- ×Putting pressure on the front knee instead of the hip
- ×Forcing the stretch beyond comfortable range
Prescription
3Sets
10-15Reps
Rest intervalNone
Goal
Deeply stretch the glutes, hip flexors, and piriformis
Difficulty
Beginner
Burn (10m)
10-15
Equipment
Exercise Mat
Anatomy
Primary
GlutesPiriformis
Secondary
Hip FlexorsLower Back