How to do a Pigeon Pose
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Pigeon Pose
Instructions for Proper Form
Pigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
- Bend your right knee in front of your body so that your lower leg is perpendicular to your body and parallel with a wall in front of you while straightening your leg leg behind you.
- Place your hands in front of your right lower leg for balance and lean your torso slightly forward until you feel a comfortable stretch in your right hip.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Alternative Exercises to Pigeon Pose
1. Knee to Chest Stretch
5.1 mSCORESWAPPED 908 TIMESKnee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.
- Beginner
- Glutes
2. Lying Figure Four
6.6 mSCORESWAPPED 548 TIMESLying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.
- Beginner
- Glutes
3. Seated Figure Four
10.5 mSCORESWAPPED 464 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
- Beginner
- Glutes
4. Standing Leg Side Circle
12.6 mSCORESWAPPED 180 TIMESStanding Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.
- Beginner
- Glutes
5. Foam Roll Glutes
5.6 mSCORESWAPPED 63 TIMESFoam Roll Glutes is a self-myofascial release technique that targets the glutes. This exercise helps relieve muscle tightness, improve flexibility, and increase blood flow to the area. The foam roller allows you to apply pressure to the glutes, breaking up knots and adhesions in the muscle. This is a great recovery exercise that can help prepare your glutes for more strenuous activities.
- Beginner
- Glutes
- Foam Roller
6. Side Leg Hip Circle
10.6 mSCORESWAPPED 45 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
- Beginner
- Glutes
7. Seated Forward Bend
12.2 mSCORESWAPPED 25 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
- Beginner
- Hamstrings
8. Single Leg Kickback
86.2 mSCORESWAPPED 23 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
9. Loop Band Side Step
41.1 mSCORESWAPPED 17 TIMESThis lateral movement exercise strengthens the hips, glutes, and thighs, improving stability and promoting muscle balance. The loop band adds resistance to each step, increasing the effectiveness of the movement for strengthening the abductor muscles and enhancing overall lower body power and agility.
- Beginner
- Glutes
- Loop Bands
10. Mini Loop Band Standing Hip Extension
43 mSCORESWAPPED 15 TIMESMini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
- Beginner
- Glutes
- Mini Loop Bands