Quick Answer
Pigeon Pose is a beginner stretching exercise that targets your glutes and hip flexors. It uses only your bodyweight. Start in a tabletop or plank position. Bring your right knee forward behind your right wrist.
Video Tutorial
How to Perform the Pigeon Pose
- 1
Start in a tabletop or plank position. Bring your right knee forward behind your right wrist.
- 2
Slide your left leg straight back behind you, keeping your hips square to the floor.
- 3
Lower your hips toward the ground. Walk your hands forward to deepen the stretch if comfortable.
- 4
Hold the position, breathing deeply into the stretch in your hip and glute.
- 5
Repeat on the other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Pigeon Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Seated Pike Compression Lift
Abdominals, Hip Flexors • Other
L-Sit Hold
Abdominals, Hip Flexors • Other
L-Hang Hold
Abdominals, Hip Flexors • Other
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Open Tuck L-Sit Hold
Abdominals, Hip Flexors • Body Only
Single-Leg L-Sit
Abdominals, Hip Flexors • Body Only
Frequently Asked Questions
What muscles does the Pigeon Pose work?
The Pigeon Pose primarily targets your glutes and hip flexors.
What equipment do I need for the Pigeon Pose?
The Pigeon Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Pigeon Pose suitable for beginners?
Yes. The Pigeon Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Pigeon Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pigeon Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.