From all fours, slide one knee forward behind your wrist and angle the shin across your body.
Extend the back leg straight behind you, top of the foot on the floor.
Square your hips toward the floor and sink your weight down.
Walk your hands forward and lower your chest as far as comfortable.
Breathe into the front hip, then switch sides.
The one cue that matters
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Keep the back leg straight and hips level so the stretch hits the glute, not your knee.
Muscles worked
The Pigeon Pose is a Stretching-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your stretching volume for the week.
FAQ
What muscles does the Pigeon Pose work?
The Pigeon Pose primarily works the Stretching with Glutes assisting.
How long should I hold it?
Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.
One side at a time?
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
