Delt Pigeon Raise
Stretch & strengthen delts with this twist on the classic yoga pose. Improve flexibility & stability!
The Delt Pigeon Raise mainly works the glutes & hips and back, with help from the core. No equipment needed: it uses just your bodyweight.
Delt Pigeon Raise Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Obliques; Deep Core (transverse abdominis)
Delt Pigeon Raise Variations and Alternatives
How to do the Delt Pigeon Raise
Exercise Name: Pigeon-Delt Raise Hips
Equipment: None required
Instructions:
Starting Position:
Begin in a kneeling position on the floor.
Bring your right knee forward and place it behind your right wrist, ensuring your shin is angled towards your left hip.
Extend your left leg straight back behind you, keeping your toes pointing down.
Upper Body Alignment:
Maintain a tall spine and engage your core.
Place your hands on the floor in front of you for support, or rest them on your hips.
Movement:
From this position, lean forward gently, allowing your hips to sink towards the floor. This will enhance the stretch in your right hip and glute.
While maintaining this position, lift your left arm upwards towards the ceiling, keeping your shoulder down and away from your ear.
Extend your left arm reaching over your head to increase the stretch on your side and shoulder.
Breathing:
Inhale deeply as you extend your arm.
Hold the position for 20-30 seconds, breathing deeply and letting your body relax into the stretch.
Return to Starting Position:
Slowly lower your left arm and return to the starting kneeling position.
Switch sides and repeat with your left knee forward and your right leg extended back.
Repetitions:
Perform 2-3 sets on each side, focusing on maintaining proper form and breathing throughout the exercise.
Tips:
Ensure you do not feel any pain in your knees; adjust your positioning if necessary.
Modify the stretch by using a cushion or yoga block under your hip for additional support if needed.
Keep your movements slow and controlled for better results and injury prevention.
Delt Pigeon Raise FAQs
What muscles does the Delt Pigeon Raise work?
The Delt Pigeon Raise mainly works the glutes & hips and back, with help from the core. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Delt Pigeon Raise?
None. The Delt Pigeon Raise is a bodyweight exercise, so you can do it anywhere.
What are some Delt Pigeon Raise variations and alternatives?
Similar exercises include the Double Pigeon Pose, Half Hip Pigeon Stretch, Incline Pigeon Stretch and King Pigeon Pose.
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