Pigeon Pose

The hip stretch that hurts so good.

StretchingSecondary: GlutesBodyweight

How to do it

From all fours, slide one knee forward behind your wrist and angle the shin across your body.
Extend the back leg straight behind you, top of the foot on the floor.
Square your hips toward the floor and sink your weight down.
Walk your hands forward and lower your chest as far as comfortable.
Breathe into the front hip, then switch sides.

The one cue that matters

⚡

Keep the back leg straight and hips level so the stretch hits the glute, not your knee.

Muscles worked

Pigeon pose puts one hip into deep external rotation while the other leg extends behind you, folding your bodyweight over the front shin to stretch deep into the glute on that side. Working one hip at a time lets you sink further than any symmetrical stretch, and keeping the hips square is what keeps the stretch honest. It earns its place after leg days and for anyone whose hips feel locked up from sitting.

FAQ

My front knee hurts in pigeon pose. What should I change?

Bring the front heel closer to your hip for a steeper shin angle and keep your hips square rather than collapsing to one side. Pigeon should be felt in the glute, knee pain means the position needs adjusting, not pushing through.

How long should I hold pigeon pose?

Anywhere from 30 seconds to a couple of minutes per side, breathing slowly. Sinking gradually through a longer hold beats forcing depth early.

What if my hips are nowhere near the floor?

Slide a cushion or yoga block under the front-side hip and let the stretch come to you. A supported pigeon with square hips does far more than a deep collapsed one.