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
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
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Isometric Glute Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Isometric Glute Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Hip Stability, Hip Isometric Exercise
Isometric Wall Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Isometric Wall Side Kick
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abduction, Hip Abductor, Hip, Hip End Range Strengthening, Hip Strengthening, Hip Isometric Exercise, Hip Stability
Single Leg Squat
Knee, Knee Strengthening, Quadriceps Tendon, Patellar Tendon, Patellofemoral Joint, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Gluteus Maximus, Glutes, Glute Strengthening, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor
Single Leg Squat
Knee, Knee Strengthening, Quadriceps Tendon, Patellar Tendon, Patellofemoral Joint, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Gluteus Maximus, Glutes, Glute Strengthening, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor
Knee, Knee Strengthening, Quadriceps Tendon, Patellar Tendon, Patellofemoral Joint, Quadriceps, Quads, Quadriceps Femoris, Quadriceps Strengthening, Gluteus Maximus, Glutes, Glute Strengthening, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor
Barbell Hip Thrust
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Glutes, Glute Strengthening, Gluteus Maximus, Hamstrings, Erector Spinae, Barbell Exercise
Barbell Hip Thrust
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Glutes, Glute Strengthening, Gluteus Maximus, Hamstrings, Erector Spinae, Barbell Exercise
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Glutes, Glute Strengthening, Gluteus Maximus, Hamstrings, Erector Spinae, Barbell Exercise
Single Leg Barbell Hip Thrust
Hip External Rotation, Hip External Rotator, Glutes, Glute Strengthening, Gluteus Maximus, Hip, Hip Strengthening, Hamstrings, Erector Spinae, Barbell Exercise
Single Leg Barbell Hip Thrust
Hip External Rotation, Hip External Rotator, Glutes, Glute Strengthening, Gluteus Maximus, Hip, Hip Strengthening, Hamstrings, Erector Spinae, Barbell Exercise
Hip External Rotation, Hip External Rotator, Glutes, Glute Strengthening, Gluteus Maximus, Hip, Hip Strengthening, Hamstrings, Erector Spinae, Barbell Exercise
Lateral Step Down
Knee Extension, Knee, Knee Extensor, Hip, Hip Extension, Hip Extensor, Gluteus Maximus, Glute Strengthening, Glutes, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Lateral Step Down
Knee Extension, Knee, Knee Extensor, Hip, Hip Extension, Hip Extensor, Gluteus Maximus, Glute Strengthening, Glutes, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Knee Extension, Knee, Knee Extensor, Hip, Hip Extension, Hip Extensor, Gluteus Maximus, Glute Strengthening, Glutes, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Diagonal Step Up
Knee Extension, Knee Extensor, Knee, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius, Glute Strengthening, Glutes
Diagonal Step Up
Knee Extension, Knee Extensor, Knee, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius, Glute Strengthening, Glutes
Knee Extension, Knee Extensor, Knee, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius, Glute Strengthening, Glutes
Lateral Step Up
Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Glutes, Glute Strengthening
Lateral Step Up
Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Glutes, Glute Strengthening
Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Hip Strengthening, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Glutes, Glute Strengthening
David Song
Previous

Half Kneel Pallof Press
Next

Hamstring Hip Hinge Stretch