Pigeon Pose Rock to Quad Active Stretch
Deep hip and quad stretch! Rock between pigeon pose & active quad stretch for enhanced flexibility.
The Pigeon Pose Rock to Quad Active Stretch mainly works the glutes & hips and core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pigeon Pose Rock to Quad Active Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Pigeon Pose Rock to Quad Active Stretch Variations and Alternatives
How to do the Pigeon Pose Rock to Quad Active Stretch
Pigeon Pose Rock to Active Quad Stretch
Starting Position:
Begin on your hands and knees in a tabletop position.
Ensure your wrists are directly under your shoulders and your knees are under your hips.
Movement Steps:
Bring your right knee forward and place it behind your right wrist. Position your right ankle in front of your left hip.
Extend your left leg straight back behind you, keeping your hips facing forward.
Lower your torso down towards the floor, resting on your forearms for a deeper stretch. Hold this position for a few breaths to deepen the stretch in your right hip.
To transition to the active quad stretch, lift your chest and place your hands on the floor for support.
Bend your left knee, bringing your left heel towards your glutes. Reach your left hand back to grasp your left foot if possible.
Hold the stretch for a few breaths, feeling the stretch in your quadriceps and hip flexors.
Release your left foot and return to the bent pigeon pose by lowering your torso back to the floor.
Repeat this movement several times, alternating between the pigeon pose and the active quad stretch.
Tips for Beginners:
Ensure your hips remain square and don't lift one hip higher than the other.
If you feel any discomfort in your knees, place a folded mat or cushion under your right hip for support.
Move slowly and breathe deeply throughout the stretches to maximize relaxation and flexibility.
Pigeon Pose Rock to Quad Active Stretch FAQs
What muscles does the Pigeon Pose Rock to Quad Active Stretch work?
The Pigeon Pose Rock to Quad Active Stretch mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Pigeon Pose Rock to Quad Active Stretch?
None. The Pigeon Pose Rock to Quad Active Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Pigeon Pose Rock to Quad Active Stretch variations and alternatives?
Similar exercises include the Quad All Four Stretch, Double Pigeon Pose, Gate Rock Stretch and Half Hip Pigeon Stretch.
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