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Preparatory Gentle Pigeon

Accessible hip opener stretch to relieve tension in the glutes and rotators.

1
Sets
2
Reps
55s
Duration
15s
Rest
2/10
RPE

📖 Detailed description

From all fours, bring one knee forward behind your wrist and angle your foot inward. Slide the other leg straight back. Keep your chest up or lean forward slightly onto your forearms.

💡 Execution tips

  • Keep your hips as square to the floor as possible; use a cushion under the glute if needed.

⚠️ Common mistakes

  • Collapsing onto one side, forcing the stretch into knee pain.

🔀 Variants

  • Figure 4 Allongée