Pigeon Stretch on Box

stretchhipintermediatepassive

Content last reviewed: 2026-07-14

Pigeon Stretch on Box demonstration

How to do it

Place your working leg on a stable, non-slip box or bench in a comfortable externally rotated position.
Let the lower leg rest comfortably on the surface — it needn't be completely flat if that bothers the knee — and keep your back long, not rounded.
Hinge your torso forward from the hips until you feel a light stretch deep in the hip; adjust the lean angle to target different areas.
Hold the stretch, then relax.

Form cues

Keep the foot and shin supported and adjust the box height rather than forcing the shin flat.
Hinge forward from the hips, keeping the back long.
Ease off and stop for pain inside the knee or a sharp pinch at the front of the hip.

Dosage

3 × 30s 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.

hip external rotators — anatomical illustration — hip external rotatorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, hip external rotators

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