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
- Movement
- Compound
- Force
- Static
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Pigeon Hip Stretch
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.
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How to do Pigeon Hip Stretch
- 01Setup
Start on your hands and knees. Bring your right knee forward towards your right wrist, placing your right shin on the mat.
- 02Setup
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.
- 03Setup
Extend your left leg straight back behind you, ensuring your hip is squared towards the front and your toes are pointed straight back.
- 04
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.
- 05
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.
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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.
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Free · iPhone only · Available on the App Store