ExerciseCompare

Pigeon Pose

Pigeon Pose is a isolation flexibility exercise primarily targeting the legs. Secondary muscles: Glutes. Equipment: Bodyweight. Difficulty: Beginner.

Exercise Profile

Category
Isolation
Primary Muscle
Legs
Equipment
Bodyweight
Difficulty
Beginner

How to Perform

  1. 1From hands and knees, bring one knee forward.
  2. 2Extend other leg behind you.
  3. 3Lower hips to floor.
  4. 4Hold for 30 seconds each side.

Tips & Form Cues

  • ✓Use padding under hip if needed.
  • ✓Great for hip openers.
  • ✓Breathe deeply.

Recommended Sets & Reps

beginner
2-3 sets of 20-30 seconds per side
intermediate
3 sets of 30-45 seconds per side
advanced
3 sets of 45-60 seconds per side

Frequently Asked Questions

What muscles does Pigeon Pose work?

Pigeon Pose primarily targets the legs. Secondary muscles include Glutes.

What equipment do I need for Pigeon Pose?

Pigeon Pose requires bodyweight. No gym equipment needed.

Is Pigeon Pose good for beginners?

Pigeon Pose is rated beginner difficulty. It is suitable for beginners.

Is Pigeon Pose a compound or isolation exercise?

Pigeon Pose is a isolation exercise, meaning it focuses on a single joint and muscle group.