Incline Pigeon Stretch

Muscles worked

Setup

1. Adjust an incline bench to a 45-degree angle (or lower for a deeper stretch).
2. Stand facing the bench and place your lead leg on the padded surface so your shin is roughly parallel to the top edge of the bench.
3. Position your knee toward the outer edge of the bench and your foot toward the opposite side.
4. Keep your back leg straight with your foot firmly planted on the floor for stability.

How to do it

1. Inhale and lengthen your spine, keeping your chest up and shoulders back to maintain a neutral posture.
2. Exhale as you slowly hinge forward at the hips, bringing your torso toward your front leg while keeping your back flat.
3. Hold the peak stretch for 30-60 seconds, breathing deeply and focusing on relaxing the hip musculature.
4. Slowly push through your hands to return to an upright position before switching sides.

Form checklist

• Keep your hips square to the bench; avoid letting the pelvis rotate toward the back leg.
• Maintain a flat back throughout the movement to ensure the stretch remains in the glutes rather than the lower back.
• Flex the front foot slightly to help stabilize and protect the knee joint.
• Distribute your weight evenly through your hips rather than collapsing onto the bench.

Pro tips

• To deepen the stretch, actively drive the outside of your front knee into the bench for 5 seconds, then relax and sink further into the hinge.
• Focus on pushing your tailbone back as you lean forward to maximize the stretch on the gluteal fascia.

Make it harder

• Lower the angle of the bench closer to a flat position to increase the degree of hip external rotation required.
• Reach your arms forward past the bench to add a slight spinal decompression and increase the leverage on the hip.

Frequently asked

What muscles does the incline pigeon stretch work?

The incline pigeon stretch primarily targets the glutes, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the incline pigeon stretch?

The incline pigeon stretch requires no equipment — just your body weight.

Is the incline pigeon stretch good for beginners?

Yes. The incline pigeon stretch is a beginner-friendly movement and a strong foundation to build on.

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• Alternating Kneeling To Half KneelingBeginner · glutes and quadriceps