Quick Answer
Reclining Pigeon is a beginner yoga exercise that targets your glutes. It uses only your bodyweight. Lie on your back with the knees bent and feet on the floor.
How to Perform the Reclining Pigeon
- 1
Lie on your back with the knees bent and feet on the floor.
- 2
Cross the right ankle over the left thigh and flex the right foot.
- 3
Thread the hands behind the left thigh and draw it toward the chest.
- 4
Keep the head and shoulders relaxed on the floor; hold, then switch sides.
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 Reclining Pigeon isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reclining Pigeon work?
The Reclining Pigeon primarily works your glutes. Secondary muscles include the hip flexors.
What equipment do I need for the Reclining Pigeon?
The Reclining Pigeon 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 Reclining Pigeon suitable for beginners?
Yes. The Reclining Pigeon 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 Reclining Pigeon 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 Reclining Pigeon every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.