Pigeon Stretch
Starting Posture
Start in a kneeling position on the ground. Lift your right leg off the ground and place your right ankle on your left knee. Keep your left leg extended straight behind you.
How to Exercise
Slowly lean forward over your right leg, keeping your back straight. You should feel a stretch in your right glute and hip. Hold the stretch for 30 seconds to 1 minute, then switch sides and repeat.
Breath Control
Breathe deeply and evenly throughout the stretch. Inhale deeply through your nose and exhale fully through your mouth.
Common errors
Common errors include rounding the lower back, allowing the left hip to lift off the ground, or over-arching the lower back. Make sure to keep your back straight and hips level throughout the stretch.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
To increase the intensity of the stretch, press gently on your right knee with your right hand while leaning forward. Make sure to engage your core muscles to protect your lower back. If you feel any pain or discomfort, ease out of the stretch immediately.
Cautions
Avoid rounding your lower back during the stretch, as this can put strain on your lumbar spine. If you have knee or hip issues, use caution when performing this stretch and consult with a healthcare professional if needed.