Pigeon stretch – how to do it right
Front leg across in front of you, back leg long behind.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Front heel toward the opposite groin, foot relaxed.
- Back leg long behind you, hips face forward.
- Breathe in tall, breathe out and fold forward.
- Knee twinges? Cushion under your hip or do the glute stretch.
How long?
Hold for 30–45 seconds per side, keep breathing, don’t bounce. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Knee niggling? Then do Glute stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Open your hips. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed