Pigeon
Pigeon pose that externally rotates the front hip to stretch glutes and the hip flexor of the back leg.
Overview
Pigeon is an intermediate floor hip opener on Flexor that externally rotates the front hip while the back leg extends. Square the hips and fold only as far as feels comfortable.
What Pigeon targets
You'll feel a deep stretch through the front-leg glute and outer hip, plus the hip flexor of the back leg. Work both sides evenly.
Why add Pigeon to your routine
It opens hips that tighten from running, cycling, and desk sitting in one supported pose.
- Forearm or hand support lets you control depth without forcing the knee.
- Intermediate-friendly on a mat with no equipment.
Who it's for
It works well once basic hip stretches feel comfortable and you want a deeper opener.
When to do it
Fit it into a post-workout stretch or dedicated hip session when you are warm. Most people spend around 90 seconds per side.
Pigeon is a floor hip opener from tabletop. Bring one knee forward behind the same-side wrist, extend the back leg, square the hips, and fold the torso over the front leg as comfort allows.
Setup cue
From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip. Slide the back leg straight behind you as you square your hips toward the floor.
Practice notes
In Flexor, 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 Pigeon.
Follow these cues in order. Move with control and stay in a comfortable range.
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor—keep it smooth.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Cues that help the movement stay smoother and more controlled.
- Keep pelvis level rather than collapsing to one side.
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.
- Deep hip opener for the glute and outer hip on the front leg.
- Lengthens the hip flexor of the back leg in a supported floor position.
- Useful after running, cycling, or long sitting when hips feel tight.
Similar movements to explore next
-
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 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.
-
Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
-
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.
-
Lizard Pose
From a low lunge, walk the front foot outside the hand and lower to forearms to deeply stretch the hip flexors and inner groin.
-
Runner’s Lunge Twist
Low lunge with a thoracic twist: opens hips and rotates the upper back from the floor.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
Common questions
Which body areas does Pigeon target?
Pigeon is a deep stretch movement that mainly targets your hips, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Pigeon work?
Primary muscles associated with Pigeon include gluteus maximus and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Pigeon suitable for beginners?
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 Pigeon?
In Flexor, 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 Pigeon?
Pigeon has 3 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 Pigeon?
No. Pigeon is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Pigeon?
Pigeon appears in guided Flexor sessions such as Glute & Hip Reset and Post-Workout Stretch: Hips & Hamstrings. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
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.
