Legs · Bodyweight
Pigeon Hip Stretch
How to do the pigeon hip stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
From all fours, bring one shin forward and lay it across the floor in front of you while extending the other leg straight back. Sink your hips down and forward over the front shin to feel a deep stretch in the outer hip and glute, hold, then switch sides.
- 1Feel a deep stretch in the outer hip and glute of the front leg
- 2Square your hips toward the floor as you settle in
- 3Let your weight sink down and forward to deepen the stretch
Common mistakes
- Don't let your hips twist or collapse to one side
- Avoid forcing your chest to the floor before the hip opens
- Don't push into sharp knee pain on the front leg
Muscles worked
The pigeon hip stretch mainly works the glutes, with the hip flexors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower BackMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the pigeon hip stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.