Pigeon pose
General guidance. This page has not been reviewed by a qualified professional yet.
Pigeon pose. Keep the pelvis supported and gently hinge forward. If the knee feels pressure use a lying figure-four stretch instead.
How to do this exercise: Pigeon poseSetup · movement · load
- Set your position
From all fours bring one bent knee forward and extend the other leg back. Place a block under the front hip if support is needed.
- Make the movement
Keep the pelvis supported and gently hinge forward. If the knee feels pressure use a lying figure-four stretch instead.
- Breathe and control the pace
Breathe steadily and hold a stable position. End the hold when you cannot maintain it without arching, shaking or losing balance.
Do not force the angle of the front shin or stretch through knee pain.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- No external load
Main muscles
Glutes, Hip flexors
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- From all fours bring one bent knee forward and extend the other leg back. Place a block under the front hip if support is needed.
- Keep the pelvis supported and gently hinge forward. If the knee feels pressure use a lying figure-four stretch instead.
Common mistakes
- Do not force the angle of the front shin or stretch through knee pain.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.