Pigeon Roll Stretch
Relieve tight hips and glutes with the Pigeon Roll Stretch. Foam roll your way to enhanced flexibility and reduced tension!
The Pigeon Roll Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and quads. You'll need: foam roller.
Required Equipment
Pigeon Roll Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Obliques; Quads (quadriceps femoris)
Pigeon Roll Stretch Variations and Alternatives
How to do the Pigeon Roll Stretch
Begin by sitting on the floor with a foam roller placed under your right glute.
Cross your right leg over your left thigh with your right ankle resting on your left knee, creating a figure-four shape.
Support yourself with your arms behind you, keeping your hands on the floor for balance.
Lean slightly into your right hip and begin to roll slowly back and forth to find areas of tightness in your glutes and piriformis.
Focus on any tight spots by maintaining pressure on these areas for several seconds.
For a deeper stretch, carefully lean your torso forward, increasing the angle of your body towards the floor, if comfortable.
Hold the stretch in static positions or continue to gently roll as needed for 30 seconds to 2 minutes.
Carefully release the pressure, uncross your legs, and switch to the other side to repeat the process with the foam roller under your left glute.
Remember to breathe deeply throughout the stretch and adjust the pressure to your comfort level. Also, ensure to perform this exercise in a controlled manner without bouncing or applying excessive pressure to the muscle.
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Pigeon Roll Stretch FAQs
What muscles does the Pigeon Roll Stretch work?
The Pigeon Roll Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the core and quads. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Pigeon Roll Stretch?
Foam roller.
What are some Pigeon Roll Stretch variations and alternatives?
Similar exercises include the Double Pigeon Pose, Half Hip Pigeon Stretch, Incline Pigeon Stretch and Foam-Roll Glute.
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