INCLINE PIGEON LIFT OFF

The incline pigeon lift off is an end range strengthening version of the PIGEON STRETCH. This exercise requires an exercise bench that can be set up in a 30 to 45 degree incline. Externally rotate your front thigh and place your shin on the inclined bench so that the knee is elevated relative to your foot. Have the other leg supporting your bodyweight behind you. Keep the spine neutral to isolate the exercise to the hips. Begin by lifting the foot off of the bench by externally rotating the hip. Hold this position for up to 7 seconds before resting. Rest for 5-10 seconds before doing another repetition.

Muscles Involved:

• piriformis

• superior and inferior gemelli

• obturator internus

• quadratus femoris

Related Conditions:

• Piriformis Syndrome

• Hip Spine Syndrome

• Low Back Pain

• Sacroiliac Joint Syndrome

• hip hypomobility

• hip labral tear

Exercise videos