Build Flexibility with Pigeon Variation

Pigeon Variation

One Side

Other Side

Rep Range

Time Based

Hints

Begin in a high plank position. Bring one knee forward, placing it behind the same-side wrist. The shin may angle back toward the opposite hip or be more parallel to the front of the mat, depending on flexibility. Extend the other leg straight back, toes pointed. Square your hips to the ground and, if possible, fold forward over the front leg, extending your arms out in front. This stretch mainly targets the glutes, piriformis, and outer hip of the bent leg. For a variation, instead of folding forward, you can keep your torso upright, which puts a different emphasis on the hip flexor of the extended leg.

Common Mistakes

Avoid placing undue pressure on the knee of the bent leg. If feeling discomfort in the knee, adjust the position of the leg or place padding under the knee. Ensure the hips remain squared to the ground; avoid rolling to one side. This maintains alignment and ensures an effective stretch.

Breathing

Take a deep inhale as you set up the position. Exhale as you either fold forward over the bent leg or maintain an upright position, allowing the exhale to help relax the muscles being stretched. Maintain steady and calm breathing throughout the stretch, deepening the stretch with each exhale.

Muscle Focus

Primary Focus Area

Glutes, Hip Flexors