Double Pigeon Pose
Expert Advice
Ensure that your hips are square and both sit bones are in contact with the floor to avoid putting unnecessary strain on your knees.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Bend your left knee and place your left ankle on top of your right knee.
- Bend your right knee and slide your right shin under your left shin.
- Adjust your position so that your shins are stacked with each foot flexed.
- Maintain an upright posture, and if you feel comfortable, lean forward to deepen the stretch.
- Hold the pose for several breaths, then switch sides.
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Muscles Worked
Double Pigeon Pose primarily targets the Hamstrings, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings50%
Glutes50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Double Pigeon Pose work?
Double Pigeon Pose primarily targets the Hamstrings, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Double Pigeon Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Double Pigeon Pose suitable for beginners?
Yes, Double Pigeon Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
