Seated Pigeon Stretch
Expert Advice
Keep your spine long and chest lifted to deepen the stretch without rounding your back.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right ankle on your left thigh just above the knee.
- Gently lean forward from your hips, keeping your back straight, until you feel a stretch in your right glute.
- Hold the stretch for 30 seconds to a minute, then switch sides.
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Muscles Worked
Seated Pigeon Stretch primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Seated Pigeon Stretch work?
Seated Pigeon Stretch primarily targets the Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Seated Pigeon 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 Seated Pigeon Stretch suitable for beginners?
Yes, Seated Pigeon Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
