Exercise guide
Pigeon Hip Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Thighs
This unilateral stretch targets the glutes and hip rotators of the front leg while lengthening the hip flexors of the back leg, making it highly effective for improving hip mobility and relieving lower back tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Start on all fours in a tabletop position or a high plank.
- Bring your right knee forward and place it behind your right wrist.
- Position your right ankle in front of your left hip, adjusting the shin angle based on your flexibility.
- Slide your left leg straight back as far as possible, keeping the top of the foot flat on the floor.
How to do it
- Square your hips toward the floor, ensuring your weight is distributed evenly and not collapsing to one side.
- Inhale as you lengthen your spine and lift your chest, using your fingertips on the floor for balance.
- Exhale as you slowly sink your hips toward the ground, maintaining a tall posture or slightly leaning forward.
- Hold the position for the desired duration, breathing deeply into the tension in your hips.
Form checklist
- Keep your front foot flexed to protect the knee joint.
- Ensure your back leg is pointing straight behind you, not angled outward.
- Keep your hips level to the floor; use a block under the front hip if it is hovering high.
- Maintain a long, neutral spine to avoid excessive arching in the lower back.
Pro tips
- Actively press the outer edge of your front shin into the floor for a few seconds to engage the glute, then relax deeper into the stretch.
- Focus on exhaling longer than you inhale to signal the nervous system to allow the hip muscles to release.
Make it harder
- Walk your hands forward and lower your forehead toward the floor to intensify the stretch in the gluteus maximus.
- Adjust your front shin so it is more parallel to the front of your mat, increasing the external rotation requirement.
Frequently asked
- What muscles does the pigeon hip stretch work?
- The pigeon hip stretch primarily targets the adductors, erector spinae, glutes, hamstrings, hip flexors, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the pigeon hip stretch?
- The pigeon hip stretch requires no equipment — just your body weight.
- Is the pigeon hip stretch good for beginners?
- Yes. The pigeon hip stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Half Frog StretchBeginner · adductors, erector spinae, glutes, and hamstrings
- Bodyweight Reverse Lunge With Overhead ReachIntermediate · glutes, hamstrings, and quadriceps
- Butterfly Yoga PoseIntermediate · adductors, biceps, glutes, and quadriceps
- Deep Frog SquatBeginner · glutes, hamstrings, and quadriceps