Box Shin Pigeon
Improve hip flexibility, relieve tightness, and enhance your posture with this effective stretch.
The Box Shin Pigeon mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Box Shin Pigeon Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Box Shin Pigeon Variations and Alternatives
How to do the Box Shin Pigeon
Shin-Box Pigeon Stretching Instructions
Starting Position:
Begin by kneeling on the floor. Use a yoga mat or soft surface for comfort if needed.
Position your right leg in front of you with the knee bent at a 90-degree angle, foot resting flat on the ground.
Extend your left leg behind you, keeping it straight. Your left knee should be off the ground with the top of your foot facing down.
Movement:
Keep your torso upright and engage your core.
Slowly lean your upper body forward over your right leg, reaching your hands in front of you and resting them on the floor.
Hold this stretch for 15-30 seconds, feeling the stretch in your hip and glutes.
Carefully return to the starting position.
Switch your legs: place the left leg in front and extend the right leg behind you.
Repeat the forward lean and hold for 15-30 seconds on this side.
Tips:
Breathe deeply throughout the stretch.
Ensure that your front knee remains aligned with your ankle to avoid strain.
Move into the stretch gently and do not force any movements. Adjust the depth of your stretch according to your comfort level.
Box Shin Pigeon FAQs
What muscles does the Box Shin Pigeon work?
The Box Shin Pigeon mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Box Shin Pigeon?
None. The Box Shin Pigeon is a bodyweight exercise, so you can do it anywhere.
What are some Box Shin Pigeon variations and alternatives?
Similar exercises include the Box 90-To-90 Shin Step Through, Double Pigeon Pose, Half Hip Pigeon Stretch and Incline Pigeon Stretch.
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