Animated stretch preview.
hips
Pigeon Variation
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
- 3Choose the version that lets you breathe. Keep the front shin comfortable and avoid twisting the knee.
- 4Hold the stretch for 120 seconds, then release gradually and notice how glutes feels before repeating or switching sides.
Voiceover
Choose the version that lets you breathe. Keep the front shin comfortable and avoid twisting the knee.
Choose the version that lets you breathe. Keep the front shin comfortable and avoid twisting the knee.
Focus areas
Description
Adult doing supported pigeon pose variation for runner hip recovery, calm wellness image.
Benefits
- Targets glutes, outer hips with a clear, repeatable setup.
- Builds usable hip range for sitting, squatting, walking, and training.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if glutes starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let outer hips stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Forcing the knee or low back to compensate for limited hip range.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Pigeon Variation
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90/90 Hip Switch
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Glute Bridge Hold
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