Band-Distraction Elevated Pigeon Stretch

How to perform it

Step-by-step instructions

1. 01Anchor a heavy resistance band low behind you, loop it into the crease of the working hip, and place that lower leg on a stable box in pigeon position.
2. 02Move far enough from the anchor to create gentle backward traction and square your pelvis toward the box.
3. 03Hinge forward with a long spine until you feel a comfortable stretch through the glute and outer hip.
4. 04Breathe steadily and adjust your torso angle rather than pressing on or twisting through the knee.
5. 05Shift back to remove band tension before stepping out, then repeat on the other side.