Pigeon Pose
Deep hip opener that targets the glutes and external rotators.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: glutes & hips. Secondary: hip flexors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 20s |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- From a plank or downward dog, bring one knee forward toward the same-side wrist.
- Extend the back leg straight behind you.
- Square the hips as much as possible and fold forward if comfortable.
- Hold while breathing deeply.
- Switch sides and repeat.
Coaching tips
Benefits
Deep hip opener that targets the glutes and external rotators.
Common mistakes
Avoid forcing the front hip or rounding the spine aggressively.
Make it harder
Fold forward over the front leg or increase hold time.
Make it easier
Use a block or cushion under the hip for support.
Breathing
Breathe deeply and relax into the pose.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.