Pigeon-Position Rear-Leg Hip Extension

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Content last reviewed: 2026-07-14

Pigeon-Position Rear-Leg Hip Extension demonstration

How to do it

Set up in a comfortable pigeon position with the front leg folded and the rear leg extended straight behind you.
Lower onto your forearms and keep the pelvis facing the floor.
Keeping the rear toes in contact with the floor, squeeze the rear-leg glute and lift the rear knee slightly.
Pause briefly, lower the knee under control, complete the repetitions and switch sides.

Form cues

Choose a front-leg angle that does not create knee pain.
Keep the rear leg long and make the knee lift small.
Do not rotate the pelvis or arch the lower back to create more height.
Stop for front-knee pain, hip pinching or low-back discomfort.

Dosage

2 × 10 reps per side

Muscles worked

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: gluteus maximus, hamstrings, core stabilizers

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