Pigeon Stretch

A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body.

How to do it

1. From all fours, bring one knee forward and lay the shin across in front.
2. Extend the other leg straight back, top of the foot down.
3. Sink your hips toward the floor and keep them square.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Tips

• Place a cushion under the hip if it does not reach the floor.
• Walk your hands forward to deepen the stretch.

Muscles

Primary: Glutes (max)

Secondary: Glutes (medius), Hip flexors