Pigeon Stretch

Hip Flexibility
Written By David Song

PIGEON STRETCH

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
Externally Rotated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Externally Rotated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Pectineus, Iliacus, Iliopsoas, Psoas Major
Fire Hydrant Circle
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Fire Hydrant Circle
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Hip, Hip Mobility, Hip Rotation, Hip External Rotation, Hip External Rotator, Hip Internal Rotation, Hip Internal Rotator, Femoroacetabular Joint, Femoroacetabular Joint Capsule
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pes Anserine, Core Slider, Lunge
Assisted Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pes Anserine, Core Slider, Lunge
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pes Anserine, Core Slider, Lunge
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Hip Adduction
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Hip Strengthening, Hip, Dumbbell Foot Strap
Dumbbell Hip Adduction
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Hip Strengthening, Hip, Dumbbell Foot Strap
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Hip Strengthening, Hip, Dumbbell Foot Strap
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
David Song
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