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Upper Legs · Body Weight
Pigeon Glutes Stretch
Pigeon Glutes Stretch is a beginner 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
Secondary muscles
- Hip Flexors
How to do Pigeon Glutes Stretch
- From a plank or all fours, bring one knee forward behind your wrist with the shin angled across.
- Extend the other leg straight back.
- Lower your hips toward the floor and fold forward over your front leg.
- Hold, breathing slowly, then switch sides.
Form tips
- Put a cushion under your hip if it doesn't reach the floor.
- Keep your hips level.
Pigeon Glutes Stretch alternatives
More glutes exercises
Pigeon Glutes Stretch FAQ
What muscles does Pigeon Glutes Stretch work?
Pigeon Glutes Stretch mainly works the glutes in the upper legs. The hip flexors work as secondary muscles.
What equipment do you need for Pigeon Glutes Stretch?
None. Pigeon Glutes Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Pigeon Glutes Stretch 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 Pigeon Glutes Stretch good for beginners?
Yes. Pigeon Glutes Stretch is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Pigeon Glutes Stretch 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 Pigeon Glutes Stretch?
Other exercises for the glutes include Resistance Band Glute Bridge, Resistance Band Glute Bridge Abduction, Resistance Band Glute Bridge_Version2 and Dumbbell Single Leg Glute Bridge.
For developers
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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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