Curated Action

Glute Pigeon

Mobility & Recovery

Glute Pigeon is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration36 sec

Training Details

0:00 / 0:36
Sourceyoutube.com/watch?v=O90ZZd1WEQs
AuthorYouTube creator

Glute Pigeon

From a quadruped position, bring the front knee forward behind the wrist with shin angled, extending the back leg straight out behind; fold forward over the front thigh to stretch the gluteus medius and piriformis.

Key points

  • Keep the pelvis square to the floor rather than rolling onto the front hip
  • Flex front ankle lightly to protect the knee joint
  • Lengthen the spine forward as you lower the chest toward the mat

Common mistakes

Rolling completely off onto the hip of the front leg and losing tension in the external rotators.

Sets: 1Rest: 1 minEst. duration: 36 sec
MobilityFlexibilityBodyweightGlutesHipsPigeon-PoseVideoAuto ExtractedYoutube25 Minute Full Body Mobility Routine V4 (Follow Along)

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