At a glance
| Equipment | Mobility |
|---|---|
| Experience level | Beginner |
| Movement pattern | General movement |
| Primary muscle | Glutes |
| Also works | Glute Med, Hip Flexors |
The movement, step by step.
- On a mat, bring one bent leg forward and extend the other behind, supporting the front hip with a cushion if needed.
- Keep the front foot relaxed and hinge forward only if comfortable; use a supine figure-four stretch if the knee feels strained.
- Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.
Technique cues
- Move slowly and breathe normally.
- Use mild tension rather than forcing the range.
Common mistakes
- Bouncing to force a deeper stretch.
- Pushing through sharp pain or numbness.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Mobility - Pigeon Stretch, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.