What if my hips cannot reach the floor?

Place a yoga block, folded towel, or foam roller under the hip of your bent leg to provide support and keep your pelvis level.

Is the Pigeon Stretch safe for people with bad knees?

If you experience knee pain, try the 'Figure Four' variation on your back to reduce the weight-bearing pressure on the joint.

It is effective as a daily mobility drill or as part of a post-workout cooldown once the muscles are warm.

You should feel a deep pull in the glute and outer hip of the front leg and a stretch in the hip flexor of the back leg.

Strength

A foundational hip-opener designed to increase mobility, alleviate lower back tension, and restore joint alignment.

Follow the sequence — setup is half the lift.

Begin in a tabletop position on your hands and knees or a high plank position.

Bring your right knee forward and place it behind your right wrist, angling your right foot toward your left hip.

Slide your left leg straight back behind you, ensuring your knee and the top of your foot are resting on the floor.

Slowly lower your hips toward the ground while keeping them square to the front of the mat.

Lower your upper body onto your forearms or all the way to the floor if your flexibility allows.

Hold the position for 30 to 60 seconds while maintaining deep, controlled breathing.

Gently push yourself back up to the starting position and repeat the process on the opposite side.

Fix these first — they cost reps, kilos, and joints.

Rotating the hips to one side rather than keeping them squared to the floor.
Tucking the back toes, which prevents the hip flexor from fully relaxing.
Rounding the spine excessively when folding forward instead of hinging at the hips.
Ignoring sharp pain in the front knee, which indicates improper joint torque.

The primary movers do the work; the stabilizers keep the path honest.

GlutesPrimary

Hip FlexorsSupport

PiriformisSupport

Lower BackSupport

PsoasSupport