A classic hip opener that targets the deep external rotators of the hip and the glute complex. The pigeon stretch is one of the most effective ways to release tightness from prolonged sitting.

Setup

  1. Start in a tabletop (all-fours) position on the floor.
  2. Bring your right knee forward and place it behind your right wrist, with your right shin angled across your body.
  3. Slide your left leg straight back, keeping the top of your left foot on the floor and your hips square.
  4. Walk your hands forward and lower your torso toward the floor for a deeper stretch, or stay upright on your hands.
  5. Hold for 60-90 seconds, then switch sides.

Coaching Cues

What to feel:

  • A deep stretch in the outer hip and glute of the front leg
  • A gentle stretch through the hip flexor of the back leg

Common mistakes:

  • Letting the hips rotate open — keep them squared to the front
  • Collapsing onto the front leg instead of distributing weight evenly
  • Forcing the front shin parallel to the top of the mat before you have the range

Programming

Parameter Recommendation
Hold time 60–90 seconds per side
Sets 2–3 per side
Frequency Daily or 4–5 times per week
When to do it Post-workout, post-shift recovery, evening routine

Progressions

  1. Beginner: Keep torso upright with hands on the floor; use a block under the hip.
  2. Intermediate: Walk hands forward and lower chest toward the floor (sleeping pigeon).
  3. Advanced: Reach back and pull the rear foot toward the glute for a quad stretch (king pigeon variation).