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Pigeon Stretch

A deep hip-opening stretch that targets the hip flexors, glutes, and piriformis to improve hip mobility and reduce lower back tension.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Intermediate

Technique

Start in a tabletop position. Bring one knee forward and place it behind your wrist, with the shin angled toward the opposite hip. Extend the other leg straight back. Lower your hips toward the ground and hold the stretch.

Starting Position

Begin in a tabletop position on hands and knees, with your back straight and core engaged.

Finishing Position

Hold the stretch position with hips lowered toward the ground, feeling the stretch in the hip and glute area.

Form Cues

Relax into the stretch, breathe deeply, keep hips square, don't force the stretch

Common Mistakes

Forcing the stretch too deep, not keeping hips square, holding breath, rushing the stretch

Progression Tips

Hold the stretch longer, add forward fold, or incorporate gentle movement within the stretch.

Regression Tips

Use a cushion under the hip, reduce the stretch depth, or try a seated variation.

Safety Notes

Stop if you experience sharp pain in the hip, knee, or lower back. This stretch should feel like a gentle opening, not sharp pain. Avoid if you have hip or knee injuries.