Double Pigeon
Stack both shins in a seated figure-four to open the outer hips and glutes.
Overview
Double Pigeon is an intermediate seated hip stretch on Flexor that stacks both shins in a figure-four to open the outer hips, glutes, and adductors.
What Double Pigeon targets
You'll feel deep stretch through the outer hip and glute on the bottom leg and rotation demand on the top leg.
Why add Double Pigeon to your routine
Deeply opens the outer hips and glutes through stacked shin alignment.
- Encourages external hip rotation on both sides.
- A seated hip opener that needs no wall or equipment.
Who it's for
Yoga practitioners and runners with tight outer hips who can sit comfortably on the floor.
When to do it
Use in cool-downs, hip mobility sessions, or after long runs and cycling.
Double Pigeon (Fire Log Pose) stacks one shin on top of the other with ankles and knees aligned. Sit tall or hinge forward slightly to deepen the stretch through the outer hips, glutes, and piriformis region.
Setup cue
Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso. Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex.
Practice notes
In Flexor, Double Pigeon is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Double Pigeon.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso.
- Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex—keep it smooth.
- Lengthen through your spine and let your hands rest beside your hips or on the top shin.
- Stay upright or hinge forward slightly if you want more sensation—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Flex both feet to protect the knees.
- Sit tall and reach the crown of the head up before folding forward.
- Place a block under the top knee if the hips sit unevenly.
Patterns to watch for so the shape stays clearer.
- Letting the top knee float high when hip rotation is limited — use a block.
- Rounding the spine aggressively instead of hinging from the hips.
- Forcing the ankles to stack when knee pain appears.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Deeply opens the outer hips and glutes through stacked shin alignment.
- Encourages external hip rotation on both sides.
- A seated hip opener that needs no wall or equipment.
Similar movements to explore next
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
-
Adductor Rocks
Press hips back from all fours with one leg extended sideways to hold a gentle inner-thigh adductor stretch.
-
Kneeling Hip Hinge
From tall kneeling, send hips back toward your heels then drive forward to stand tall, rehearsing hip extension without loading the spine.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
-
Hip Circles
Stand tall and draw slow circles with the pelvis to mobilize the hips in both directions.
-
Standing Hip Openers
Balance on one leg and open the lifted knee out to the side to mobilize hip external rotation.
-
Lateral Leg Swings
Hold a stable support and swing one leg side to side from the hip to warm the hip abductors and adductors without twisting the trunk.
Common questions
Which body areas does Double Pigeon target?
Double Pigeon is a deep stretch movement that mainly targets your hips, glutes, and adductors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Double Pigeon work?
Primary muscles associated with Double Pigeon include gluteus maximus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Double Pigeon suitable for beginners?
Double Pigeon is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Double Pigeon?
In Flexor, Double Pigeon runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Double Pigeon?
Double Pigeon has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Double Pigeon?
No. Double Pigeon is a no-equipment movement you can do at home with just enough space to move comfortably.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
