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Online Exercise System

Exercise: Alternating Pigeons

person doing Alternating Pigeons

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Hip Flexors
  • Obliques

Secondary Muscles:

  • Erector Spinae
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Adductors
  • Serratus Anterior

Body Area:

  • Legs
  • Glutes
  • Shoulders

Movement Type:

Equipment:

Training Category:

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

Proper Steps: 

From a strong high-plank posture, tuck one knee up in front of its hip with the intention of getting into a 9090 posture
Sink into the stretch with control, by driving your lead leg into the ground
Keep the trail leg straight, as you lower onto the top of your leg with your laces down
Tuck the rear toes under that foot and return to the high plank position
Repeat on the other side, alternating for reps