Pigeon Pose
Pigeon Pose Exercise Description
Pigeon Pose is a floor-based hip mobility stretch that targets the gluteals and deep external rotators of the front leg while lengthening the hip flexors (iliopsoas and rectus femoris) of the back leg. The front hip moves into flexion with external rotation and slight abduction, and the back hip moves into extension, making it an effective position to address common sitting-related stiffness. Emphasis is on a level, forward-facing pelvis and a long, neutral spine to keep the stretch at the hips rather than the low back or knee. The angle of the front shin is variable; it does not need to be parallel with the mat—comfort and hip positioning take priority. Props (e.g., a folded towel or block) can be placed under the front-side hip or thigh to maintain pelvic alignment without collapsing. Sensation should be felt in the hip region of the front leg and the front of the back hip, not as sharp pain in the knee.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Piriformis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Internal Obliques, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Hip Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Glutes, Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Pigeon Pose Exercise
‘- Start on hands and knees (quadruped) with a neutral spine.
– Bring your right knee toward your right wrist; angle the shin forward and place the right foot near the left hip.
– Slide the left leg straight back, knee and top of foot on the floor, toes pointing straight behind you.
– Square your pelvis to face forward and level both hip points; avoid leaning over the front hip.
– Place hands under shoulders, lengthen through the crown of your head, and keep ribs stacked over the pelvis.
– Adjust the front shin angle for comfort; use a block or folded towel under the right hip/thigh if the pelvis tilts or you collapse to one side.
– Keep the back leg neutral (kneecap and toes pointing down) and glutes relaxed.
– Optionally hinge at the hips and walk your hands forward, keeping the spine long rather than rounding through the low back.
– Monitor for hip stretch sensation; if you feel knee pressure, draw the front heel closer to the pelvis and reduce depth.
– To exit, press into your hands, tuck the back toes, step back to quadruped, and repeat on the other side.
Pigeon Pose Tips
‘- Start from hands and knees with a neutral spine before bringing the front knee forward.
– Square your pelvis to face forward and keep both hip points level; avoid leaning over the front hip.
– Keep your spine long and neutral, lengthening through the crown of your head with ribs stacked over the pelvis.
– When folding forward, hinge at the hips and walk the hands out while keeping the spine long instead of rounding through the low back.
– Adjust the angle of the front shin for comfort; it does not need to be parallel with the mat.
– If the pelvis tilts or you collapse to one side, place a block or folded towel under the front-side hip or thigh to maintain alignment.
– Keep the back leg straight behind you with the kneecap and toes pointing down, and the top of the foot on the floor.
– Relax the glutes of the back leg to allow the hips to settle into the stretch.
– Monitor the stretch so you feel sensation in the front hip and front of the back hip, not sharp pain in the knee; if you feel knee pressure, draw the front heel closer to the pelvis and reduce depth.
– To exit, press into your hands, tuck the back toes, and step back to quadruped before switching sides.
Pigeon Pose Beginner Introduction
Pigeon Pose is a ground-based stretch centered on opening the hips. One leg folds in front with the thigh turning outward, while the other reaches back with the hip gently extended. This combination brings attention to the glutes and deep muscles around the front hip, while the back leg experiences lengthening through the front of the hip and upper thigh. Many people notice this shape feels especially relevant when dealing with tightness that builds up from long periods of sitting.
The position highlights even, forward-facing hips and a long, relaxed line from the lower back through the top of the head, so that the feeling of stretch stays around the hips rather than shifting into the lower spine or knee. The angle of the front shin is adaptable, allowing space for comfort and individual structure. Support such as a folded towel or yoga block under the front-side hip or thigh can help maintain steadiness. Sensation is typically felt around the outer hip of the front leg and the front of the back hip, rather than as sharp discomfort in the knee.