BeginnerStretchHome or gym

Pigeon Stretch: Hips That Sat Through a Meeting

Pigeon opens the front-of-hip and outer glute in one shape. Use props under the hip if the floor feels far away, and stay square through the pelvis.

Pigeon stretch: front shin across the mat, lower torso and breathe, hold and switch sides — Pigeon Stretch movement illustrations

The prescription

Sets: 2 rounds
Reps: 30–60 sec each side
Rest: 20 sec
Time: About 5 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also gluteus medius, hamstrings

Starting position

From hands and knees, bring one shin forward across the mat.
Extend the back leg straight behind you with the top of the foot down.

How to move

Square the hips toward the front of the mat as much as your body allows.
Stay tall or fold forward only if the hips stay level.
Hold for 30–60 seconds, breathing into the stretch.
Switch sides.

Common mistakes

Letting the bent hip float up so the stretch becomes a lower-back twist.
Collapsing onto the hands instead of supporting with blocks.
Forcing the shin parallel to the mat on day one.

Variations

Figure-four glute stretch
90/90 hip stretch

Progressions

Longer hold when hips stay square

Regressions

Bolster or block under the front hip
Upright torso only

Safety

Stretch to mild tension, not pain. Numbness, pinching, or sharp symptoms mean stop.
This is general mobility education, not medical advice or clearance after an injury.
Knee discomfort? Use figure-four on your back instead.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Home Peach Project