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Glutes · Beginner

Elevated Pigeon

Bench-supported pigeon stretch for the front-leg glute and outer hip.

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Elevated Pigeon demonstration

Exercise overview

Training details

GlutesAbductors

Equipment

Bodyweight

Sets × time

2 × 1 min

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Place one lower leg across a stable bench with the knee bent in elevated pigeon position.
  2. 02Step the opposite leg behind you and use your hands lightly on the bench for support.
  3. 03Square your hips toward the elevated shin without forcing the front knee.
  4. 04Hinge forward until you feel a controlled stretch through the glute and outer hip.
  5. 05Breathe steadily, ease out slowly, and repeat on the opposite 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.

Harder progressionElevated Pigeon Good MorningRelated variationBand-Distraction Elevated Pigeon 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 substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation StretchComparable substitute90/90 Hip External Rotation Hover Extension

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