Strap-Assisted Pigeon Quadriceps Stretch

How to do it

1. Set up in a comfortable pigeon position with the front leg folded and the rear leg extending behind you.
2. Bend the rear knee and loop a non-elastic padded strap securely around the rear foot.
3. Route the padded section across the upper back or shoulder, never across the neck, and use light strap tension to support the bent rear leg.
4. Keep both sides of the pelvis facing forward and lift the torso only as high as you can without compressing the lower back.
5. Hold, then release strap tension and lower the rear foot slowly before changing sides.

Form cues

• Use a non-elastic strap; do not use a resistance band that can recoil.
• The front shin does not need to be parallel with the mat—choose an angle that keeps the knee comfortable.
• Expect a stretch in the rear thigh/front hip and possibly the front-leg glute, not pressure in either knee.
• Stop for knee pain, front-of-hip pinching, back compression or loss of control.

Muscles worked

Stretches: gluteus maximus, hip external rotators, hip flexors, rectus femoris

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