Pigeon Pose
Primary
Stretching
Secondary
Hip Flexors, Glutes, Piriformis
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your stretching, the Pigeon Pose is a solid intermediate-level isometric hold in the stretching category. Use for deep hip stretching for optimal results.
Everything You Need to Know About the Pigeon Pose
The Pigeon Pose is a intermediate difficulty exercise that targets your Gluteus maximus and Piriformis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for deep hip stretching for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate level with hip flexibility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Pigeon Pose
Primary
Secondary
Stabilizers
Pigeon Pose form guide
- 1
Start in downward dog or all fours.
- 2
Bring one knee forward toward same wrist.
- 3
Extend other leg straight back.
- 4
Square hips toward front.
- 5
Fold forward over front leg if able.
- 6
Hold and switch sides.
What are the best tips for the Pigeon Pose?
Classic hip opener for optimal results.
Use props under hip if needed.
Keep back leg straight.
What are common Pigeon Pose mistakes to avoid?
Hip rotating open for optimal results.
Losing hip position during the Pigeon Pose shifts the loading pattern away from your Gluteus maximus and can compress your lower back. Stay planted and let your Gluteus maximus do the work.
Forcing depth too quickly.
Isometric holds like the Pigeon Pose build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Not supporting with arms.
Isometric holds like the Pigeon Pose build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Is the Pigeon Pose right for you?
Intermediate level with hip flexibility.
How to Program the Pigeon Pose
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 holds of 60-90 seconds each side.
What are good alternatives to the Pigeon Pose?
Figure Four Stretch
Piriformis Stretch
Lizard Pose
Other Variations
- Sleeping Pigeon
- King Pigeon
- Figure Four Stretch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pigeon Pose — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Support hip if needed.
- Dont force depth.