How to do the Pigeon Stretch
Step by step
- From hands and knees, bring one shin forward and lay it across the floor at an angle.
- Slide the other leg straight back behind you and lower your hips toward the floor.
- Keep your hips square and level rather than dumping to one side.
- Rest on your hands or forearms, breathe into the glute stretch, then switch.
The thing people get wrong
Keep both hips facing forward and even - if the front hip aches or you feel it in the knee, prop the hip on a cushion and reduce the depth.
Coaching cue
Keep the front foot flexed so the knee stays protected.
Stay safe
Knee pain in the front leg means stop; do a lying figure-four stretch instead.
Make it easier or harder
- Easier: Do the same shape lying on your back as a figure-four.
- Harder: Walk the hands forward and lower your chest toward the floor.
Muscles worked
- Primary: Glutes, Hips
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.