Seated Pigeon Stretch
Improve hip flexibility with the Seated Pigeon Stretch! Relieve tension and increase mobility with this simple exercise.
The Seated Pigeon Stretch mainly works the glutes & hips, with help from the hamstrings and hip adductors (inner thighs). You'll need: exercise bench.
Required Equipment
Seated Pigeon Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Rotators
Secondary
Hamstrings; Hip Adductors
Seated Pigeon Stretch Variations and Alternatives
How to do the Seated Pigeon Stretch
Start by sitting on a bench or a stable surface with your feet flat on the ground.
Pick up your right foot and place your right ankle on your left thigh, just above the knee.
Keep your back straight, and press gently down on your right knee with your right hand to deepen the stretch. You should feel a stretch in your right glute and hip area.
For a deeper stretch, lean forward from the hips, keeping your spine straight. Reach forward with your hands towards your left foot.
Hold this position for 15-30 seconds or longer, depending on your comfort level.
Release the stretch carefully and switch legs, placing your left ankle on your right thigh and repeating the steps for the other side.
Ensure you breathe deeply and evenly throughout the stretch and never force your knee down if it causes pain.
Remember to perform this stretch in a controlled manner and not to bounce or push too hard to prevent any injury. Also, adjust the intensity of the stretch according to your own flexibility level.
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Seated Pigeon Stretch FAQs
What muscles does the Seated Pigeon Stretch work?
The Seated Pigeon Stretch mainly works the glutes & hips, with help from the hamstrings and hip adductors (inner thighs). The main muscles are the gluteus maximus and hip rotators.
What equipment do you need for the Seated Pigeon Stretch?
Exercise bench.
What are some Seated Pigeon Stretch variations and alternatives?
Similar exercises include the Bodyweight 90-To-90 Hip Stretch, Couch Stretch, Crossed-Leg Hip Stretch and Double Pigeon Pose.
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