GLUTES
Pigeon Pose
Pigeon Pose is a floor stretch that opens up the glutes and the front of the trailing hip. Folding one leg in front while stretching the other behind you puts a deep, targeted stretch across the hip capsule. Use it to loosen tight hips and build mobility before or after lower-body work.
How to do it
- 1
From a kneeling or plank start, bring one knee forward so the shin rests roughly across your body.
- 2
Slide the opposite leg straight back behind you, keeping the front of that thigh toward the floor.
- 3
Set your hands on the floor ahead of your front shin to support your weight.
- 4
Ease your chest forward until you feel a comfortable stretch deep in the front hip and glute.
- 5
Breathe and hold for 15 to 30 seconds, then swap legs and repeat on the other side.
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