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Pigeon Stretch (Modified)

Draftstretch80%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
from quadruped/prone, front leg bent and drawn across the body (hip flexed ~120°, externally rotated ~50°, adducted ~30°), back leg extended straight behind, both pelvic halves squared toward the floor
End
trunk lengthened and lowered over the front shin, back foot reaching away, holding the deep buttock stretch at end range
Range of Motion
static end-range hip flexion/external rotation/adduction of the front hip with hip extension of the trailing leg; held stretch with minimal movement

How to Perform

Modified pigeon pose: front leg bent across the body, back leg extended behind. Targets piriformis, obturator internus, gluteus maximus, and posterior hip capsule. Optimized positioning (120° hip flexion, 50° ER, 30° adduction) increases piriformis length by 15.1-15.3% vs conventional stretches.

Watch on YouTube↗

Opens a YouTube search for “Pigeon Stretch (Modified)”

Starting position: prone

Coaching Cues

  1. 1

    Long trunk — stretch sits in the deep buttock

    (verbal)
  2. 2

    Lower the chest toward the front shin

    (verbal)
  3. 3

    Reach the back foot away toward the wall behind

    (verbal)
  4. 4

    Both sides of the pelvis stay pressed toward the floor

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×30 seconds per side, daily for 4-6 weeks [Gulledge 2014]

Muscles Involved (3)

Primary Movers

Piriformis— 12-15% elongation in stretch position [Gulledge 2014]
Gluteus Maximus— Posterior hip capsule stretch

Secondary Movers

Obturator Internus— Deep external rotator stretched

Easier Variations ↓

1

Supine Figure-4 Stretch

Lie on back with ankle on opposite knee. Pull bottom knee to chest. Less impingement risk.

Harder Variations ↑

1

Full Pigeon with Forward Fold

Lean torso forward over the front shin for deeper posterior hip stretch.

Target Movements (2)

Hip External RotationHip Joint (Coxofemoral)
Hip FlexionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Floor Transfers (Sit-to-Floor-to-Stand)Dressing — Lower Body

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Hip MobilitymobilityHip Osteoarthritisrehab⚠

Evidence Sources (2)