How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pigeon stretch in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pigeon Stretch: how to do it and muscles worked

The pigeon stretch mainly works your glutes and hip flexors. You need bodyweight (no equipment).

Muscles worked

Main

How to do the pigeon stretch

1
Start on all fours, then slide one knee forward and place it behind the same-side wrist, with your shin angled across your body. Extend your other leg straight back.
2
Square your hips toward the floor and slowly fold your torso forward over your front shin. Rest on your forearms or a folded towel or cushion under your hip if needed.
3
Hold for 30 to 60 seconds per side, breathing slowly into the hip.

Form tip: Protect your front knee. If it complains, bring your front foot closer to your body or use the figure four stretch instead.

Common questions

Which muscles does the pigeon stretch work?: The pigeon stretch mainly works your glutes and hip flexors.
What equipment do I need for the pigeon stretch?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pigeon stretch in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.