🦴 Pigeon Pose (Glute Stretch)
The Pigeon Pose (Glute Stretch) is an intermediate hip exercise that targets the glute max, piriformis, and hip rotators. Deep glute and hip rotator stretch. Excellent for runners with tight hips. It's commonly prescribed during rehabilitation for IT Band Syndrome, Hip Bursitis, and Low Back Pain, and for general conditioning. Below is how to perform the Pigeon Pose (Glute Stretch) with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Pigeon Pose (Glute Stretch)
- Strengthens and activates the glute max, piriformis, and hip rotators
- Improves flexibility
- Supports recovery and rehab for IT Band Syndrome, Hip Bursitis, and Low Back Pain
- Great for general conditioning and everyday strength
- Can be done with simple equipment (mat)
- Performed quadruped, so it's easy to set up
How to do the Pigeon Pose (Glute Stretch)
- Start in a tabletop position
- Bring one knee forward and place it behind your wrist, shin angled across
- Extend the other leg straight back behind you
- Keep hips square to the floor
- Lower onto your forearms or chest if comfortable
- Hold 60 seconds, switch sides
How many reps & sets
A common starting point is 2 sets of 1 rep, holding each for about 60 seconds. Progress gradually and stop if you feel sharp pain.
Form tips
- Place a pillow under the front hip for support
- Don't force the depth — it builds over time
Muscles worked
Glute max, Piriformis, Hip rotators
When to be cautious
- Knee pain
- Acute hip injury
Who should do the Pigeon Pose (Glute Stretch)?
The Pigeon Pose (Glute Stretch) is often included in programs for people recovering from IT Band Syndrome, Hip Bursitis, and Low Back Pain, as well as anyone training for general conditioning, and for anyone wanting to strengthen the hip. It's rated intermediate.
Pigeon Pose (Glute Stretch) — FAQ
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