Pigeon Stretch

Muscles worked by the Pigeon Stretch

Primary

GlutesGluteus Maximus

Secondary

Glute MediusGluteus MediusHip FlexorsHip Flexor Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Pigeon Stretch

1. From all fours, bring one knee forward and lay the shin across in front.
2. Extend the other leg straight back, top of the foot down.
3. Sink your hips toward the floor and keep them square.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Place a cushion under the hip if it does not reach the floor.
• Walk your hands forward to deepen the stretch.

At a glance

Pigeon Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pigeon-stretch",
  "name_en": "Pigeon Stretch",
  "name_de": "Tauben-Dehnung",
  "name_es": "Estiramiento de la Paloma",
  "description_en": "A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.",
  "description_de": "Eine sitzende Bodendehnung für Gesäß und äußere Hüfte, bei der das vordere Schienbein quer vor dem Körper liegt.",
  "description_es": "Un estiramiento sentado en el suelo para los glúteos y la cadera externa, con la espinilla delantera cruzada al frente.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hip_flexors"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "From all fours, bring one knee forward and lay the shin across in front.",
    "Extend the other leg straight back, top of the foot down.",
    "Sink your hips toward the floor and keep them square.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Bringe aus dem Vierfüßlerstand ein Knie nach vorn und lege das Schienbein quer ab.",
    "Strecke das andere Bein gerade nach hinten, Fußrücken am Boden.",
    "Senke die Hüfte Richtung Boden und halte sie gerade.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Desde cuadrupedia, lleva una rodilla adelante y apoya la espinilla cruzada al frente.",
    "Extiende la otra pierna recta hacia atrás, con el empeine en el suelo.",
    "Baja la cadera hacia el suelo y mantenla cuadrada.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Place a cushion under the hip if it does not reach the floor.",
    "Walk your hands forward to deepen the stretch."
  ],
  "tips_de": [
    "Lege ein Kissen unter die Hüfte, wenn sie den Boden nicht erreicht.",
    "Wandere mit den Händen nach vorn, um die Dehnung zu vertiefen."
  ],
  "tips_es": [
    "Coloca un cojín bajo la cadera si no llega al suelo.",
    "Camina las manos hacia adelante para profundizar el estiramiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/pigeon-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pigeon-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.