ex_44XEBQ

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Upper Legs · Body Weight

Reclining Pigeon Pose

intermediateyogaMale & female model

Reclining 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

Secondary muscles

Hip Flexors

How to do Reclining Pigeon Pose

Lie on your back with both knees bent.
Cross one ankle over the opposite thigh.
Pull the lower leg toward your chest by holding behind the thigh.
Hold, then switch sides.

Form tips

Keep your head and shoulders relaxed.
Flex the foot of the crossed leg to protect the knee.

Reclining Pigeon Pose alternatives

Resistance Band Glute Bridge_Version2

Glutes · beginner

Resistance Band Glute Bridge Abduction

Glutes · beginner

Dumbbell Single Leg Glute Bridge

Glutes · beginner

Resistance Band Glute Bridge

Glutes · beginner

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Double Pigeon Pose

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Pigeon Glutes Stretch

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Bridge Pose Setu Bandhasana

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3 Leg Dog Pose

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Restful Cow Face Pose Legs

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Bridge With Alternating Leg Raise

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Reclining Pigeon Pose FAQ

What muscles does Reclining Pigeon Pose work?

Reclining Pigeon Pose mainly works the glutes in the upper legs. The hip flexors work as secondary muscles.

What equipment do you need for Reclining Pigeon Pose?

None. Reclining 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 Reclining 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 Reclining 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 Reclining 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 Reclining Pigeon Pose?

Other exercises for the glutes include Resistance Band Glute Bridge_Version2, Resistance Band Glute Bridge Abduction, Dumbbell Single Leg Glute Bridge and Resistance Band Glute Bridge.

For developers

Use Reclining 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_44XEBQ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_44XEBQ",
  "name": "Reclining Pigeon Pose",
  "model": "male",
  "counterpartId": "ex_3SKM46",
  "target": "Glutes",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_44XEBQ/mp4-720.mp4?…",
    "poster": "https://…/ex_44XEBQ/poster.jpg?…"
  }
}