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Glutes · Intermediate

Active Pigeon Hold

Active hip-rotation hold that combines the pigeon position with controlled muscular tension.

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Active Pigeon Hold demonstration

Exercise overview

Training details

GlutesHip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01From hands and knees, bring one knee forward behind the same-side wrist and extend the other leg behind you.
  2. 02Square the pelvis as much as comfortable and keep the hands on the floor for support.
  3. 03Press the front leg and the top of the rear foot into the floor while gently engaging the glutes and trunk.
  4. 04Lift the chest without compressing the lower back and stay only in a range that creates no pressure or pain in the front knee.
  5. 05Hold while breathing steadily, release carefully, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPigeon Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated PigeonComparable substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation Stretch

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