Ellim Logo
Ellim
Download on the App Store

Pigeon Hip Stretch

Improve hip flexibility and relieve tension with the Pigeon Hip Stretch. This deep stretch targets the glutes, hip flexors, and outer hips, promoting

Intermediate
Compound
Static
2 min per set1 min rest
Hips
Body weight

Variations of Pigeon Hip Stretch

Hip Circles Stretch exercise targeting Hips and Adductor Brevis
Isolation

Hip Circles Stretch

Improve hip mobility and warm up your hip flexors, abductors, and adductors with the Hip Circles Stretch.

Beginner
HipsAdductor BrevisBody weight
Flexion And Extension Hip Stretch exercise targeting Hips and Gluteus Maximus
Isolation

Flexion And Extension Hip Stretch

Improve hip mobility and flexibility with this bodyweight flexion and extension stretch.

Beginner
HipsGluteus MaximusBody weight
Hip Extension Stretch exercise targeting Hips and Gluteus Maximus
Isolation

Hip Extension Stretch

Gently stretch your hip extensors (glutes and hamstrings) with this effective bodyweight movement. Improve flexibility and alleviate hip stiffness.

Beginner
HipsGluteus MaximusBody weight
Roll Hip Stretch exercise targeting Hips and Gluteus Medius
Isolation

Roll Hip Stretch

Target your glutes and hips with the Roll Hip Stretch. Use a foam roller to release tension and improve flexibility in your gluteus medius and surrounding

Beginner
HipsGluteus MediusRoll

Description

A stretching exercise that primarily targets the hip muscles and involves a seated position where one leg is bent in front of the body and the other is extended behind.

Save Pigeon Hip Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Pigeon Hip Stretch

  1. 1
    Setup

    Start on your hands and knees. Bring your right knee forward towards your right wrist, placing your right shin on the mat.

  2. 2
    Setup

    Angle your right foot slightly towards your left hip, or keep your shin parallel to the front edge of the mat for a deeper stretch, depending on your flexibility.

  3. 3
    Setup

    Extend your left leg straight back behind you, ensuring your hip is squared towards the front and your toes are pointed straight back.

  4. 4

    Slowly lower your torso forward over your right leg, resting on your forearms or extending your arms fully forward, finding a comfortable stretch in your outer right hip and glute.

  5. 5

    Hold this position for the prescribed duration, breathing deeply and allowing your hips to relax and release tension with each exhale. Repeat the stretch on the opposite side.

Tips

  • Keep your back hip squared to the front to maximize the stretch in the outer hip of the front leg and prevent twisting in the lower back.
  • If your hips are high off the ground or you feel discomfort, place a yoga block or folded blanket under your front glute for support and to maintain proper alignment.
  • To intensify the stretch, gently walk your hands further forward and lower your chest closer to the ground, ensuring your front shin remains stable and you maintain a long spine.
  • Focus on deep, diaphragmatic breathing throughout the stretch, exhaling slowly as you deepen into the pose to encourage muscle relaxation and release tension.

Common Mistakes

  • ×Avoid letting your back hip roll open or collapse to one side; keep your hips squared to prevent lower back strain and effectively target the intended hip muscles.
  • ×Do not push into pain or sharp discomfort; gently ease into the stretch, using props as needed, and only go as deep as your body comfortably allows to avoid injury.
  • ×Prevent rounding your upper back as you fold forward; instead, maintain a long spine and open chest to properly target the hip flexors and external rotators.

In the Ellim app, Pigeon Hip Stretch unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train pigeon hip stretch?

Get Ellim — Free

Frequently Asked Questions

What muscles does Pigeon Hip Stretch work?
Pigeon Hip Stretch primarily targets Adductor Brevis, Adductor Longus, Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gracilis, Hamstrings, Iliopsoas, Pectineous, Quadriceps, Tensor Fasciae Latae.
Is Pigeon Hip Stretch good for beginners?
Pigeon Hip Stretch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Pigeon Hip Stretch?
You need Body weight to perform Pigeon Hip Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Pigeon Hip Stretch?
Keep your back hip squared to the front to maximize the stretch in the outer hip of the front leg and prevent twisting in the lower back. If your hips are high off the ground or you feel discomfort, place a yoga block or folded blanket under your front glute for support and to maintain proper alignment. To intensify the stretch, gently walk your hands further forward and lower your chest closer to the ground, ensuring your front shin remains stable and you maintain a long spine. Focus on deep, diaphragmatic breathing throughout the stretch, exhaling slowly as you deepen into the pose to encourage muscle relaxation and release tension.
What are common mistakes when doing Pigeon Hip Stretch?
Avoid letting your back hip roll open or collapse to one side; keep your hips squared to prevent lower back strain and effectively target the intended hip muscles. Do not push into pain or sharp discomfort; gently ease into the stretch, using props as needed, and only go as deep as your body comfortably allows to avoid injury. Prevent rounding your upper back as you fold forward; instead, maintain a long spine and open chest to properly target the hip flexors and external rotators.

Related Exercises

Kneeling Leg Half Circle exercise targeting Hips and Adductor Brevis
Isolation

Kneeling Leg Half Circle

Enhance hip mobility and strengthen your glutes and inner thighs with the Kneeling Leg Half Circle.

Intermediate
HipsAdductor BrevisBody weight
Bridge Hip Abduction exercise targeting Hips and Adductor Brevis
Compound

Bridge Hip Abduction

Strengthen your glutes and hip abductors with the Bridge Hip Abduction. This bodyweight exercise targets hip stability and outer thigh muscles effectively.

Intermediate
HipsAdductor BrevisBody weight
Standing Bent Knee Figure 8 exercise targeting Hips and Adductor Brevis
Compound

Standing Bent Knee Figure 8

Enhance hip mobility and stability with the Standing Bent Knee Figure 8. This bodyweight exercise targets your hip flexors, abductors, and adductors

Intermediate
HipsAdductor BrevisBody weight
Lying Bent Knee Figure 8 exercise targeting Hips and Adductor Brevis
Compound

Lying Bent Knee Figure 8

Enhance hip mobility and strengthen your adductors, glutes, and hip flexors with the Lying Bent Knee Figure 8. Improve joint stability and range of motion.

Intermediate
HipsAdductor BrevisBody weight
Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell
Dumbbell Renegade Row to Squat exercise targeting Back and Hips
Compound

Dumbbell Renegade Row to Squat

Build total-body strength with this demanding complex combining renegade rows and explosive squats.

Advanced
BackHipsDumbbell

Track every rep of Pigeon Hip Stretch.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Pigeon Hip Stretch

Get Ellim — Free