Pigeon Stretch

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Exercise overview

Training details

Glutes Abductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Start on the floor and bring one shin forward in front of the body.
02Extend the other leg behind you with the hips facing as square as comfortable.
03Support yourself on the hands or forearms instead of collapsing into the front knee.
04Breathe slowly and let the front hip settle without forcing pain.
05Come out by using the hands for support, then switch sides.

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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 progressionActive Pigeon Hold

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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 Pigeon

Comparable substitute90/90 Back Leg External Rotation

Comparable substitute90/90 External Hip Rotation Stretch

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