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Glutes

Pigeon Pose

The Pigeon Pose is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 47%, gluteus medius 26% and hip flexors 9%.

Also known as: duif houding

Level: IntermediateEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Start on hands and knees on a mat.
  2. Bring one knee forward behind the same-side wrist and lay the shin across the mat toward the other hip.
  3. Slide the back leg straight behind you with the top of the foot on the mat.
  4. Square the hips toward the front and walk the hands forward, lowering the chest over the front shin.
  5. Hold for 45 to 60 seconds, breathing slowly, then press back up and switch sides.

Tips

  • Put a folded blanket under the hip of the front leg if it does not reach the floor.
  • Flex the front foot to keep the knee comfortable.

Common mistakes

  • Letting the hips roll to the side of the front leg.
  • Forcing the front shin parallel to the front of the mat.
  • Bouncing the chest toward the floor.

Muscles worked by the Pigeon Pose

  • Gluteus maximus Primary47%
  • Gluteus medius Primary26%
  • Hip flexors Secondary9%
  • Spinal erectors (lower back) Minor5%
  • Hamstrings (biceps femoris) Minor5%
  • Obliques Stabilizer4%
  • Adductors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The back leg's hip flexors stretch too. Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.

Pigeon Pose alternatives

Same equipment

Easier

Frequently asked questions

What muscles does the Pigeon Pose work?

Mainly the gluteus maximus and gluteus medius. The hip flexors assist.

Is the Pigeon Pose good for beginners?

The Pigeon Pose is rated intermediate. If you are new, learn the Figure Four Stretch first and build up from there.

What is a good alternative to the Pigeon Pose?

For example the 90/90 Hip Stretch, Figure Four Stretch and Knee to Opposite Shoulder Stretch. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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