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Roll Pigeon Stretch

Roll Pigeon Stretch

The Roll Pigeon Stretch is a fantastic exercise that targets the muscles in your hips, glutes, and lower back. It is commonly used in yoga and pilates routines, as it helps to increase flexibility and improve posture. This exercise involves stretching and mobilizing the piriformis muscle, which is located deep in the buttocks. By performing the Roll Pigeon Stretch regularly, you can alleviate tightness and discomfort in your hips, which is common for individuals who sit for long periods or engage in activities that require repetitive movements. This stretch can also be beneficial for athletes who participate in activities that involve running, cycling, or any repetitive hip movements. The beauty of the Roll Pigeon Stretch is that it can be modified to suit individual needs and flexibility levels. Whether you're a beginner or an advanced fitness enthusiast, you can customize the intensity of the exercise by adjusting the angle of your bent leg and the depth of the stretch. Incorporating the Roll Pigeon Stretch into your exercise routine can help improve your overall flexibility, enhance athletic performance, and reduce the risk of injury. Remember to warm up before attempting this stretch, and always listen to your body. Stretching should never be painful, so if you feel any discomfort, adjust the exercise accordingly.


  • Start in a kneeling position on the floor.
  • Extend your right leg straight behind you and place your hands on the floor in front of you for support.
  • Bend your left knee and bring it forward, placing your left foot on the floor beside your right knee.
  • Lean your body weight onto your left hip and slowly roll your right glute and outer thigh over the foam roller or a small ball.
  • Continue rolling until you feel a deep stretch in your right glute and outer thigh.
  • Hold the stretch for 20-30 seconds, focusing on deep breathing and relaxing the muscle.
  • Slowly roll back to the starting position and switch sides to stretch the left glute and outer thigh.

Tips & Tricks

  • Focus on deep breathing and relax into the stretch.
  • Engage your core to support your spine and maintain proper alignment.
  • Increase the intensity of the stretch by leaning forward or bringing your chest closer to the ground.
  • Try holding the stretch for 30 seconds to 2 minutes to allow your muscles to release tension.
  • Maintain proper form by keeping your hips level and squared.
  • Experiment with different angles and positions to target different areas of your hips and glutes.
  • Listen to your body and only stretch to a comfortable level without causing pain.
  • Include the roll pigeon stretch as part of your post-workout cooldown routine to aid in muscle recovery.
  • Add foam rolling or self-myofascial release before the stretch to further loosen tight muscles.
  • Consult with a fitness professional if you have any specific injuries or conditions that may affect your ability to perform this stretch safely.

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