Pigeon Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Pigeon Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the ankle and knee in a comfortable crossed position and support the pelvis or back as needed.

Execution

- Keep the foot active and move the trunk or legs only until a broad glute stretch appears.

Range, tempo and breathing

- Hold 1 × 20–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not press the knee down or tolerate pinching in the hip or knee. Raise the support or choose the lying version.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.