Exercise

Pigeon Pose

Flex your hip to a 90-degree angle and fold forward over your bent leg to deepen the glute and hip stretch. Keep your torso upright and lean forward from the hips rather than rounding your spine.

Also called: Pigeon Stretch, Half Pigeon · Equipment: stretching

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How to do it

Step by step

  1. Start on all fours with your hands and knees on the ground.
  2. Bring one leg forward and place your shin perpendicular to your body, stacking your hip.
  3. Square your hips toward the ground and fold your torso forward over your bent leg.
  4. Keep your chest upright and gradually lean deeper into the stretch.
  5. Hold for 30-60 seconds and repeat on the opposite side.
Muscles worked

What it trains

Mainly Glutes.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the pigeon pose in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.