Chair Seated Pigeon Stretch
Relieve hip tension with this gentle seated stretch. Perfect for office breaks or easing stiffness.
The Chair Seated Pigeon Stretch mainly works the hip abductors (outer thighs), with help from the hip adductors (inner thighs) and core. You'll need: chair.
Required Equipment
Chair Seated Pigeon Stretch Muscles Worked
Primary
Hip Stabilizer (gluteus minimus); Hip Abductor (gluteus medius)
Secondary
Hip Adductors; Deep Core (transverse abdominis)
Chair Seated Pigeon Stretch Variations and Alternatives
How to do the Chair Seated Pigeon Stretch
Sitting Pigeon Stretch on a Chair
Positioning:
Sit on a sturdy chair with your back straight and feet flat on the ground.
Keep your knees hip-width apart.
Movement Instructions:
Shift your weight to your right side and lift your left ankle to place it on your right thigh, just above the knee.
Flex your left foot to protect your knee.
Gently press down on your left knee with your hand to deepen the stretch, but do not force it.
Keep your back straight and lean slightly forward from your hips for a deeper stretch in your left hip.
Hold the position for 20-30 seconds, breathing deeply.
Slowly return to the starting position.
Repeat on the other side by placing your right ankle on your left thigh.
Tips:
Make sure to keep your spine elongated and avoid slouching.
If you feel any discomfort in your knees, adjust your position or stop the stretch.
Chair Seated Pigeon Stretch FAQs
What muscles does the Chair Seated Pigeon Stretch work?
The Chair Seated Pigeon Stretch mainly works the hip abductors (outer thighs), with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus minimus and gluteus medius.
What equipment do you need for the Chair Seated Pigeon Stretch?
Chair.
What are some Chair Seated Pigeon Stretch variations and alternatives?
Similar exercises include the Double Pigeon Pose, Half Hip Pigeon Stretch, Chair Hip-Flexor Stretch and Incline Pigeon Stretch.
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