Stretch

Pigeon Stretch

The deepest glute stretch in the catalog: one shin folded in front, the other leg extended behind. It reaches the stubborn outer-hip tissue that figure-four can't quite touch - the payoff after leg day or a long week in the car.

IntermediateNo equipment~4 min

Demonstration

Hold

45s

Per side

×1

Best for

Post-workout

How to do it

  1. 1

    From all fours, slide your right knee forward toward your right wrist.

  2. 2

    Angle your right shin across your body and extend your left leg straight back, hips square.

  3. 3

    Lower your hips toward the floor - put a pillow under the right hip if it hovers.

  4. 4

    Stay upright on your hands for a milder stretch, or fold your chest forward for a deeper one.

  5. 5

    Breathe into the right glute and hold, then switch sides.

Common mistakes

  • Letting the hips tilt sideways instead of staying square
  • Forcing the front shin parallel to the mat when the hips aren't ready
  • Pushing through sharp knee pain - back off and use figure-four instead

Dad tips

  • A cushion under the front-side hip makes this dramatically more comfortable.