Reverse Pigeon Lift Off

REVERSE PIGEON LIFT OFF

The reverse pigeon lift off is an end range strengthening exercise for increasing internal rotation of the hip. This movement requires an exercise bench that can be set up in a 30 to 45 degree incline. Rotate your hip internally 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. While maintaining knee contact with the bench, rotate the hip internally to raise the foot and inner shin off of the bench. Hold this end range position for 5-7 seconds. Repeat as required.

Structures involved:

• Gluteus Medius (anterior fibers)

• Gluteus Minimus

• Piriformis (when flexed past 90 degrees)

• Tensor Fascia Latae

• Adductor Longus

• Adductor Brevis

• Gracilis

Related Conditions:

• Hip Impingement

• Greater Trochanteric Pain Syndrome

• External Snapping Hip Syndrome

• SIJ Syndrome

• Glute Amnesia

• pes anserine bursitis

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