Pigeon Stretch
Starting Posture
Start in a tabletop position on your hands and knees. Bring your right knee forward towards your right wrist. Extend your left leg behind you, keeping your hips square.
How to Exercise
Lower your hips towards the floor, feeling a deep stretch in your right hip and glute. Keep your chest lifted and spine neutral. Hold for 30 seconds to 1 minute, then switch sides.
Breath Control
Inhale deeply through your nose, expanding your belly and ribcage. Exhale slowly through your mouth, allowing your body to relax into the stretch.
Common errors
Avoid overarching your lower back or rounding your shoulders. Keep your chest lifted and spine neutral throughout the stretch. Do not push into the stretch too quickly.
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
You can place a yoga block or cushion under your right hip for support if needed. Make sure to keep your hips square and avoid collapsing into the stretch. Listen to your body and adjust as needed.
Cautions
Avoid this stretch if you have a knee or hip injury. Do not force your body into the stretch; only go as far as your body allows comfortably.