Pigeon Hip Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Iliopsoas, Adductors
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Pigeon Pose
How to: Pigeon Hip Stretch
- Begin in a tabletop position with your hands below your shoulders and knees below your hips.
- Bring your right knee forward towards your right wrist, placing it on the ground.
- Slide your left leg back, keeping it straight and allowing your hips to sink towards the ground.
- Lower your upper body down towards the mat, resting your forehead if possible.
- Hold for 30 seconds to a few minutes, then switch sides.
Common Mistakes
- Letting the hips drop to one side.
- Forgetting to engage the core while stretching.
Modifications
- Use a cushion or yoga block under the hip for support if needed.
- Perform the stretch on your back by bringing one knee towards your chest.
Tips
- Ensure that your hips are aligned and square to avoid any strain.
- Breathe deeply and relax into the stretch, holding for at least 30 seconds.
Pigeon Hip Stretch Alternatives
Tags
hips
stretching
flexibility
yoga
glutes
beginner