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Pigeon Pose

Step by step instructions, muscle activation and variants for the Pigeon Pose.

EasyGlutesInner thighs

About this exercise

A deep yoga-derived hip opener that stretches the glutes, piriformis, and hip flexors simultaneously. Positioning one leg bent in front and the other extended behind creates an intense stretch across the hip joint that promotes mobility and relieves tightness.

How to Perform

  • Start in a tabletop or downward dog position on the floor
  • Bring your right knee forward and place it behind your right wrist, with your right foot angled toward the left
  • Extend your left leg straight back behind you, letting the top of the foot rest on the floor
  • Square your hips as much as possible toward the front of the mat
  • Lower your torso toward the floor, resting on your forearms or extending your arms forward
  • Hold the stretch, breathing deeply into the hip, for the prescribed time
  • Slowly push back to the start position and repeat on the opposite side

Muscle Activation

Primary
GlutesInner thighs
Secondary
HamstringsLower back

Common Mistakes

Common mistakes content is coming soon.

About the Pigeon Pose

The Pigeon Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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