Legs · Bodyweight
Roll Pigeon Stretch
How to do the roll pigeon 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
Set up in a pigeon position with your front shin resting on a foam roller. Sink your hips toward the floor and roll the roller slowly under the outer hip and glute of the front leg. Pause on tight spots and breathe, then switch legs.
- 1Deep release through the outer hip and glute
- 2A stretch opening across the front hip
- 3Tension easing on tender spots as you exhale
Common mistakes
- Don't let the front knee twist or pinch
- Avoid dumping all your weight too fast
- Don't round and collapse through the lower back
Muscles worked
The roll pigeon stretch mainly works the glutes, with the hip flexors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the roll pigeon 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.