Pigeon Pose Hips Stretch Version
The pigeon pose hips stretch version is a yoga-inspired bodyweight exercise that delivers a deep stretch to the glutes and external hip rotators. By crossing one leg forward and sinking the hips toward the floor, the piriformis and glute complex are targeted for improved hip flexibility.
How to do it
- Begin in a high plank position and bring one knee forward, placing it behind your wrist.
- Allow the shin to rest at an angle across the mat and extend the opposite leg straight back.
- Lower your hips toward the floor and sink into the stretch.
- Hold for 30–60 seconds, feeling the stretch deep in the glute of the front leg.
- Return to plank and repeat on the opposite side.
Form cues
- Square your hips toward the floor.
- Keep your front foot flexed to protect your knee.
- Breathe deeply into your lower back and hips.
- Lower your chest only as far as feels comfortable.
Breathing: Inhale deeply through your nose, and as you exhale slowly, imagine your front hip sinking closer to the floor.
Common mistakes
- Rolling onto the outer hip of the front leg, which reduces the stretch in the glute and twists the lower back.
- Forcing the front shin parallel to the front of the mat, which can place unnecessary twisting pressure on the knee joint.
- Holding your breath, which creates tension in the nervous system and prevents the hip muscles from relaxing.
Muscles worked
Primary: glutes. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds per side, rest 30 seconds
Lose weight
2–3 sets × 30–45 seconds per side, rest 30 seconds
Build muscle
2 sets × 45–60 seconds per side, rest 45 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knee or lower back, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel pain in my front knee?
Ease off immediately, reduce the angle of your front knee, or switch to a seated hip stretch to protect the joint.
How often can I practice this hip stretch?
You can safely practice this stretch daily, especially after a workout or at the end of a long day of sitting.
What if my hips cannot reach the floor?
That is completely normal for beginners. Place a folded blanket or yoga block under your front hip for support.