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Stretching Β· Lower body
Pigeon pose
Difficulty Mobility
How to perform it
From all fours, bring one knee to the wrist and lay the shin under the body (at a right angle), back leg extended behind you, lean the torso slightly forward. Targets the deep hip rotator (piriformis) and glute max. For sensitive knees, put a cushion under the knee.
Equipment
No equipment (bodyweight)
Muscles worked
Front
Back
Muscles and artwork credits
- Gluteus maximus
- Gluteus medius
- Gluteus minimus (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Pigeon pose
Exercise family Β· pattern: Mobility
1 family Β· 1 variationDifficulty
- Pigeon poseCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.