What should I feel during Pigeon Pose?

Front glute opens while back hip flexor lengthens.

What are common mistakes with Pigeon Pose?

Twisting into the knee; Collapsing into low back

How do I progress Pigeon Pose?

Walk hands forward only if knee stays quiet.

What can I do instead of Pigeon Pose?

Figure-Four Stretch, 90/90 hip stretch, Glute roll

Pigeon Pose

Front shin angled comfortably, back leg long, hips square to floor.

family=pigeon posepattern=static stretchforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

glutesPRIME

hip flexors68

lats56

Primary: glutes
Supporting: hip flexors, lats

Mechanics

Pattern: static stretch
Equipment: bodyweight
Geometry: Variable Range
Target feel: Front glute opens while back hip flexor lengthens.
Progression: Walk hands forward only if knee stays quiet.
Regression: Use figure-four stretch if pigeon pinches.

Watch for

Twisting into the knee
Collapsing into low back

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Use figure-four stretch if pigeon pinches.
Standard: Pigeon Pose
Advanced / progression: Walk hands forward only if knee stays quiet.

Atlas metrics

Movement pattern: static stretch
Primary target: glutes
Supporting muscles: hip flexors, lats
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Pigeon Pose?: Front shin angled comfortably, back leg long, hips square to floor.
What should I feel during Pigeon Pose?: Front glute opens while back hip flexor lengthens.
What are common mistakes with Pigeon Pose?: Twisting into the knee; Collapsing into low back
How do I progress Pigeon Pose?: Walk hands forward only if knee stays quiet.
What can I do instead of Pigeon Pose?: Figure-Four Stretch, 90/90 hip stretch, Glute roll

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: pigeon pose
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Romanian deadlift

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Pigeon Pose -> Reverse hyperextension -> Romanian deadlift
same target muscle: glutes
same body part: recovery

Train Pigeon Pose in Gym Mode → Browse the public Atlas →