Upper legs

Glute Stretch

Pigeon pose opens your hips and stretches the glutes and piriformis, very useful if you sit a lot or run.

Also known as: pigeon pose, piriformis stretch

Level: Beginner
Equipment: Bodyweight
Type: Compound

Muscles worked

Glute Stretch muscle map: glutes, glute medius and hip flexors highlighted on the front and back of the body

How to do it

From all fours, bring one knee forward behind the same-side wrist.
Angle that foot toward the opposite side and slide your other leg straight back.
Keep your hips level and fold your torso forward if you can.
Breathe and switch sides.

Form cues

Keep your hips level; use a cushion under your glute if needed.
No pain in your knee.
Folding forward intensifies it.

Common mistakes

Letting your hip drop to one side: you lose the stretch.
Forcing your shin parallel with knee discomfort: bring your foot closer to your body.
Holding your breath: breathe slowly.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from glute stretches.

Bench figure-4 stretch
Ankle crossed over the opposite knee, on a bench.
Flat Bench · Beginner
How to do it
1. Sit on the end of a bench.
2. Cross one ankle over the opposite knee.
3. Keep your back flat and hinge forward over the crossed leg.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Glutes
Secondary
Glute Medius
Lying figure-4 stretch
Lying down, cross your ankle and pull the bottom leg in.
Resistance Band · Beginner
How to do it
1. Lie on your back and cross one ankle over the opposite thigh.
2. Loop a band around the supporting thigh.
3. Pull both legs toward your chest with the band.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Glutes
Secondary
Glute Medius
Knee-to-chest stretch
Lying down, hug one knee to your chest.
Bodyweight · Beginner
How to do it
1. Lie on your back with both legs straight.
2. Pull one knee in and hug it to your chest with both hands.
3. Keep the other leg relaxed on the floor.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Glutes
Secondary
Lower Back
Happy baby
Lying down, hold your feet with knees wide.
Bodyweight · Beginner
How to do it
1. Lie on your back and draw both knees towards the chest.
2. Take hold of the outside edges of the feet, or the shins if the feet are out of reach.
3. Open the knees wider than the ribs and stack the ankles above the knees, soles facing up.
4. Press the feet gently into the hands and hold for the prescribed time with the lower back on the floor.
5. Release the feet and lower the legs.
Primary
Adductors, Glutes
Secondary
Lower Back, Hamstrings
Cow face pose
Seated with knees stacked: glutes and shoulders.
Bodyweight · Beginner
How to do it
1. Sit on the floor and cross one knee directly over the other so the knees stack in the midline.
2. Walk the feet out towards the hips and settle both sit bones evenly on the floor.
3. Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp.
4. Hold the position for the prescribed time, keeping the chest open and the spine tall.
5. Release and repeat with the other leg and arm on top.
Primary
Glutes, Glute Medius
Secondary
Rear Delts, Triceps