stretching · intermediate · mat

Half-Pigeon Hip Stretch

glutealsdeep hip rotatorship flexors

0.0s / 11.5s

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Glutes

5%

Hip Rotators

5%

Hip Flexors

5%

Erector Spinae

10%

Hip Rotators 5% — deep, not shown on the figure

Sets

2–3

Reps

2 each side

Hold

25 sec

Rest

30 sec

A modified pigeon: the hands carry the trunk so the folded leg is never crushed. Keep it pain-free at the front knee.