Glutes exercise
Pigeon Pose
Floor stretch with the front leg bent and the back leg extended that opens the glutes and hip rotators.
- Primary muscleGlutes
- Also worksQuads
- EquipmentBodyweight
- LevelIntermediate
- Glutes
- Quads
- Bodyweight
How to do the Pigeon Pose
4 steps, in the order you do them.
- Get on all fours and bring one knee forward, behind the wrist on the same side.
- Slide your ankle toward the opposite hand and stretch the other leg back, with your hips on the floor.
- Rest your torso on your forearms or a pillow, lowering only until you feel the stretch in your glute.
- Hold for 30 to 60 seconds, breathing slowly, then switch legs and repeat.
Muscles worked
Alternatives to the Pigeon Pose
They work the glutes with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More glutes exercises
Barbell Hip ThrustGlutes · Barbell
Hip Rotation 90/90Glutes · Bodyweight
Glute BridgeGlutes · Bodyweight
Hip CARsGlutes · Bodyweight
Frequently asked questions
What muscles does the Pigeon Pose work?
The Pigeon Pose works mainly the glutes. It also works the quads.