Legs · Bodyweight
Pigeon Pose
How to do the pigeon pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
From all fours, bring right knee behind right wrist, extend left leg back. Lower hips, keeping right foot flexed. Hold, then switch sides.
- 1From a tabletop position, bring one knee forward and extend the other leg back until you feel a deep stretch in your glute and hip
- 2Keep your hips square to the floor and breathe deeply to soften into the stretch
- 3Maintain a gentle pressure and let your body relax to feel the opening in your hip and lower back
Common mistakes
- Don't force your front shin to be parallel if it causes knee strain, adjust the angle
- Avoid twisting or leaning heavily onto one side; aim for balanced hips
- Don't hold your breath or push through sharp pain; ease into the pose
Muscles worked
The pigeon pose works the glutes and hamstrings.
- GlutesSupport
- HamstringsSupport
- Lower BackMinor
- QuadsMinor
Kovo programs the pigeon pose 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 April 2026.