Pigeon Pose: A Deep Stretch for the Hips and Piriformis
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | pigeon stretch |
| Works | hips, glutes, piriformis |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 1 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day. |
| Equipment | Floor mat |
| Office visibility | High |
Pigeon pose, also called the pigeon stretch, is a floor-based stretch that opens the hips. It involves bringing one leg forward with the knee bent and extending the other leg straight behind you.
Office workers who spend much of their day sitting may feel tightness in their hips and glutes. This stretch is a common choice to target those areas.
What the pigeon pose works
Pigeon pose focuses on the outer hip and glute muscles. It specifically targets the piriformis, a small muscle located deep within the glutes. This can help address feelings of tightness in these areas.
How to do it
Starting position: Start on your hands and knees on the floor, with your hands under your shoulders and your knees under your hips.
- Bring your right knee forward and place it on the floor just behind your right wrist.
- Angle your right shin on the floor in front of you. Your foot can be close to your body or further away, depending on what feels comfortable for your hip and knee.
- Slide your left leg straight back, keeping the top of your foot on the floor.
- Keep your hips level and square to the front.
- Lower your hips toward the floor, either staying upright on your hands or folding your torso forward over your front leg.
- Hold the position, breathing steadily.
- Carefully push back up to your hands and knees to switch sides.
What you should feel
You should feel a gentle to moderate stretch in the glute and outer hip of your front leg. The sensation should be one of release, not pain. It should not feel sharp or cause any discomfort in your knee.
Common mistakes
- Tilting your hips to one side instead of keeping them level.
- Placing too much pressure or torque on the front knee.
- Letting the back leg turn outward.
Make it easier or harder
- Easier: Perform a seated version: Sit in a chair, cross one ankle over the opposite knee, and gently lean forward.
- Easier: Place a cushion or yoga block under the hip of the bent leg for support.
- Easier: Do not fold your torso as far forward.
- Harder: Walk your hands further forward to lower your torso closer to the floor.
- Harder: Carefully move your front foot further away from your body to increase the angle of your shin. Stop immediately if you feel any strain in your knee.
Fitting it into a desk day
Because this is a floor exercise, it has high visibility and is best done in a private office or an empty conference room. For a less noticeable option, you can perform the seated version at your desk during a short break between tasks.
Quick questions
How long should I hold pigeon pose?
Hold the stretch for fifteen to thirty seconds on each side. The record suggests doing one to three repetitions once or twice a day.
What if pigeon pose hurts my knee?
You should not feel pain in your knee. If you do, stop the stretch. You may need to modify the position or choose a different stretch, especially if you have a history of knee injury.
How can I make pigeon pose easier?
To make it easier, place a cushion or block under the hip of your bent leg for support. You can also perform a seated version in a chair by crossing one ankle over the opposite knee and leaning forward gently.
When to see a doctor or physio
You should stop this stretch and consult a doctor or physical therapist if you experience certain symptoms. This is especially true if the sensations persist after you have finished the movement.
- Sharp, shooting, or radiating pain in your hip, leg, or back.
- Pain directly in your knee joint.
- Numbness or tingling in your leg or foot.
Skip it or ask first if:
- You have a knee injury or knee pain.
- You have a sacroiliac (SI) joint condition.
- You have had recent hip or knee surgery.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.