Pigeon Stretch
Glutes
None
Beginner
THE CUE
Front leg bent in front of you, back leg extended straight behind you. One of the best glute and hip opener stretches available.
MUSCLES WORKED
Gluteus Medius, Piriformis
Also: Hip Flexors (rear leg), External Rotators
COACH'S NOTE
Front leg bent, sink hips down
How to do it
01
From a tabletop or downward dog position, bring your right knee forward and place it behind your right wrist. Your right shin should be angled across the floor (does not need to be parallel to the front of the mat).
The full pigeon stretch guide is in the app.
✓
3 more steps
✓
2 common mistakes and how to fix them
✓
Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
bodyweight
STYLE
No equipment
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for pigeon stretch from your goal, experience and gear, then adjusts them as it learns how you recover.
More for glutes
IN THE APP
Log pigeon stretch in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone