Skip to main content

Online Exercise System

Exercise: Pigeon Pose

person doing Pigeon Pose

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Secondary Muscles:

Body Area:

  • Legs
  • Glutes

Movement Type:

  • Accessory

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Flexibility
  • Warm-Up Drills

Proper Steps: 

Assume the pigeon position with your lead leg bent at or below 90 degrees, lying on its side
And your trail leg straight with your knee and laces facing the ground
Maintain strong posture with a tall spine throughout
You can sink into the pose and tilt forward for a passive stretch (flexibility, cool downs only)
Or hold your body weight above your hips and maintain control for an active mobility exercise