Double Pigeon
Use Double Pigeon as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Double Pigeon is an intermediate mobility exercise on Flexor that mobilizes the adductors (inner thigh), it band and hips. A controlled mobility drill for the body to improve range and movement quality.
What Double Pigeon targets
It focuses on the adductors (inner thigh), it band and hips, so that's where the work is felt. Work both sides evenly so one doesn't quietly take over.
Why add Double Pigeon to your routine
Improves movement quality and control through the adductors (inner thigh), it band and hips. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 90 seconds on it per side.
Double Pigeon is a mobility exercise designed to improve comfortable range-of-motion in multiple areas. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
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—keep it.
Practice notes
In Flexor, Double Pigeon is typically prescribed as about 2 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.
- Maintain both feet flexed to protect the knees.
- Sit tall and reach the crown of your head toward the ceiling to avoid collapsing.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
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.
- Improves movement quality and control through the adductors (inner thigh), it band and hips.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
Similar movements to explore next
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Lateral Leg Swing
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90/90 Hip Switch (No Hands)
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90/90 Hip Switch Extension
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Hip Bridges
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Kneeling Hip Hinge
A conditioning movement to raise heart rate while reinforcing good mechanics through hips/groin.
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Figure Four Twist
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Common questions
Which body areas does Double Pigeon target?
Double Pigeon is a movement that mainly targets your adductors, it band, and hips. Move within a comfortable range and skip it if it does not feel suitable for you.
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 2 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.
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.
