Pigeon Hip Stretch
Expert Advice
Keep your hips level to the ground to prevent unnecessary strain and to target the intended muscles.
How-to-do Steps
- Start in a push-up position.
- Bring one leg forward and lay the shin on the ground, keeping the other leg stretched out behind you.
- Lower your torso down for a deeper stretch, supporting yourself with your arms.
- Hold for 15-30 seconds, then switch legs and repeat.
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Muscles Worked
Pigeon Hip Stretch primarily targets the Quads, Lats, Glutes, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Lats25%
Glutes25%
Hamstrings25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Pigeon Hip Stretch work?
Pigeon Hip Stretch primarily targets the Quads, Lats, Glutes, Hamstrings. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Pigeon Hip Stretch?
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 Pigeon Hip Stretch suitable for beginners?
Yes, Pigeon Hip Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
