Online Exercise System

Primary Muscles:

• Gluteals

Secondary Muscles:

• Erector Spinae

Body Area:

• Legs

Movement Type:

Equipment:

• Body Weight

Training Category:

• Mobility
• Flexibility
• Warm-Up Drills

Proper Steps:

Begin with your lead leg bent at or below 90 degrees, with your hip externally rotated (pinky toe side down) with your spine in good alignment
Your rear leg should be straight, with your knee and shoe laces facing down against the floor
Control your body weight and sink your hips into the floor and relax into the stretch by pressing your naval into your calf
Activate your glutes, and press your body back up into a supported pigeon position 
Repeat as desired