What muscles does the Pigeon Pose work?

The Pigeon Pose mainly works the glutes and hip flexors.

What equipment do you need for the Pigeon Pose?

None: it is a bodyweight exercise.

How many sets and reps of the Pigeon Pose?

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.

What can I do instead of the Pigeon Pose?

B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

Pigeon Pose

Bring one shin forward and extend the other leg back, sinking the hips to stretch the glute and hip flexor.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hip flexors
Equipment: Bodyweight
Movement: Mobility

Sets and reps

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
Move through a range you control without pain, and stretch a little further over the weeks.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the glutes, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Pigeon Pose work?: The Pigeon Pose mainly works the glutes and hip flexors.
What equipment do you need for the Pigeon Pose?: None: it is a bodyweight exercise.
How many sets and reps of the Pigeon Pose?: 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
What can I do instead of the Pigeon Pose?: B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.

Program it for your clients

Coaches add the Pigeon Pose to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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