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Pigeon Hip Stretch

Exercise Profile

Body PartHips
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Pigeon Hip Stretch

The Pigeon Hip Stretch is a versatile exercise that primarily targets the hip flexors, glutes, and lower back, promoting increased flexibility and range of motion. It is particularly beneficial for athletes, yoga practitioners, and individuals who spend long hours sitting, as it helps alleviate hip stiffness and lower back discomfort. People would want to perform this stretch to improve their overall mobility, enhance athletic performance, and reduce the risk of strain or injury in these areas.

Performing the: A Step-by-Step Tutorial Pigeon Hip Stretch

  • Bring your right knee forward and place it behind your right wrist, angling your right foot towards the left side of your body.
  • Slowly slide your left leg backwards, straightening the knee and lowering the front of your left thigh onto the floor.
  • Adjust your right foot and shin to a position that's comfortable for you; it doesn't need to be parallel to the front edge of your mat.
  • Hold this position for about 30 seconds to a minute, feeling the stretch in your right hip, then carefully switch to the other side and repeat.

Tips for Performing Pigeon Hip Stretch

  • Keep Your Hips Square: One common mistake is to twist or tilt the hips, which can lead to injury and minimize the effectiveness of the stretch. To avoid this, try to keep your hips square to the ground. You can do this by placing your hands on either side of your hips and ensuring they are level.
  • Use Support: If your hips are tight and you're struggling to keep them square, you can use a yoga block or folded blanket under your hip for support. This can help maintain proper alignment and reduce the risk of injury.
  • Maintain a Neutral Spine: Avoid rounding or arching your back excessively. Instead, try to keep your spine in a neutral position throughout the stretch. This can help to

Pigeon Hip Stretch FAQs

Can beginners do the Pigeon Hip Stretch?

Yes, beginners can do the Pigeon Hip Stretch exercise. It's a great stretch for opening up the hips and glutes. However, it's important to start slowly and maintain proper form to avoid injury. If the full version of the exercise is too challenging at first, there are modifications and props that can make it more accessible. As with any new exercise, it may be beneficial to try it under the guidance of a trained professional such as a yoga instructor or physical therapist.

What are common variations of the Pigeon Hip Stretch?

  • Supine Pigeon Stretch: In this version, you lie on your back, bend both knees, and cross one ankle over the other knee, then gently pull the uncrossed leg towards your chest.
  • Standing Pigeon Stretch: This variation involves standing up, raising one foot to rest on the opposite knee, and then slowly bending the supporting knee to deepen the stretch in the hip.
  • Wall Pigeon Stretch: For this variation, you start by standing close to a wall, then lift one leg and rest it against the wall with the knee bent, allowing the hip to stretch.
  • Advanced Pigeon Stretch: This is a more intense variation where you start in the traditional pigeon pose, then reach back with one hand to grab the foot of the bent

What are good complementing exercises for the Pigeon Hip Stretch?

  • The Seated Forward Bend is another exercise that complements the Pigeon Hip Stretch as it not only stretches the hamstrings and lower back, but also helps to open up the hip joints, improving flexibility and relieving tension.
  • The Lizard Pose is a yoga pose that complements the Pigeon Hip Stretch as it deeply opens and stretches the hip flexors and quadriceps, which can enhance the benefits of the Pigeon Hip Stretch by increasing hip flexibility and range of motion.

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