Pigeon Stretch | Gymacetamol

Muscles Worked

Primary

Glutes

Secondary

Hip Flexors / Adductors

Quick Cues

1

One leg forward, shin across

2

Lean forward over the shin

3

Feel the stretch in your hip

4

Hold and breathe

Equipment Needed

Bodyweight

Start in a high plank or all-fours position.
Bring one knee forward and place it behind the same-side wrist.
Angle your front shin across your body (the more parallel to the front of the mat, the deeper the stretch).
Extend your back leg straight behind you with the top of your foot on the floor.
Sink your hips toward the floor.
For a deeper stretch, walk your hands forward and lower your torso over the front leg.
Hold for the desired duration, then switch sides.

Common Mistakes

Not keeping the back flat on the ground

Not relaxing into the stretch

Pulling the knee too aggressively

Pro Tips

Push your hips up and back while pressing your heels toward the floor

Keep your arms straight and your head between your biceps

Pedal your feet to dynamically stretch each calf

Your Progress

Variations

Child's Pose

Cobra Stretch

Inchworm