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Upper Legs · Body Weight
Double Pigeon Pose
Double Pigeon Pose is an intermediate compound yoga exercise that works the glutes (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Glutes · Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus, Obturator Externus, Quadratus Femoris
- Hip Flexors · Iliopsoas
How to do Double Pigeon Pose
- Sit on the floor with your knees bent and your feet flat on the floor.
- Bend your right knee and position your shin horizontally in front of you. Lift the other leg and stack your top shin over the bottom shin so both shins are nearly parallel.
- Sit upright with a long spine and gently rest your forearms on your top shin while relaxing your hips. Lean into your forearms applying slight pressure on the top leg.
- Hold the stretch, then uncross your legs with control and repeat with the opposite leg on top.
Form tips
- Relax your hips and allow your knees to lower naturally without forcing them.
- If one hip lifts off the floor, reduce the depth of the position until both hips are evenly supported.
- Stack your shins as evenly as your flexibility allows.
- Inhale as you lengthen your spine and exhale as you relax deeper into the stretch.
Double Pigeon Pose alternatives
More glutes exercises
Double Pigeon Pose FAQ
What muscles does Double Pigeon Pose work?
Double Pigeon Pose mainly works the glutes in the upper legs (Gluteus Maximus and Gluteus Medius). The hip flexors work as secondary muscles.
What equipment do you need for Double Pigeon Pose?
None. Double Pigeon Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Double Pigeon Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Double Pigeon Pose good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Double Pigeon Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Double Pigeon Pose?
Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Resistance Band Glute Bridge_Version2, Resistance Band Glute Bridge and Resistance Band Glute Bridge Abduction.
For developers
Use Double Pigeon Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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