Pigeon Pose

HipHip Flexibility
Written By David Song

PIGEON POSE

This is a stretch for the front leg’s glutes. Rotate your front thigh so that the knee faces outwards from the body and keep the shin planted on the ground. Have the other leg straight out behind you. Drop the hip towards the ground and support your body with your hands. Keep the spine neutral to isolate the stretch to the hips. Take 3-5 deep breaths or hold for 20-30 seconds and switch sides.

Muscles Involved:

  • Gluteus Maximus

  • Piriformis

Related Conditions:

  • Piriformis Syndrome

  • Hip Spine Syndrome

  • Low Back Pain

  • Sacroiliac Joint Syndrome

Related Exercises

Featured
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Lateral Shift Lift Off
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Lateral Shift Lift Off
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Dynamic Incline Pigeon
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Dynamic Incline Pigeon
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
90/90 Stretch
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
90/90 Stretch
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Lunging Pigeon
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Lunging Pigeon
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Hip Mobility, Hip Extensor, Hip Extension, Gluteus Maximus, Glutes, Gluteus Medius, Piriformis
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
David Song
Previous

Half Kneel Pallof Press
Next

Hamstring Hip Hinge Stretch