Instructions

1

Start in a seated position with knees bent, feet flat on the ground, hands positioned beside or behind the torso for support, torso upright with neutral spine alignment.

2

Engage core muscles and prepare to transition smoothly. Place hands forward on thighs or extend them for balance. Inhale to prepare for the movement sequence.

3

Slowly lower the torso backward while simultaneously extending the legs forward in a controlled manner. Allow the spine to flex and lengthen through the abdomen as you transition from seated to a reclined position, maintaining tension throughout the core.

4

Reverse the motion by contracting the abdominals powerfully to bring the torso back upright while drawing the knees back toward the chest. Return to the starting seated position with control, exhaling as you perform the movement.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Pigeon Hip Stretch is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Control the eccentric (lowering) phase of the Pigeon Hip Stretch for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Pigeon Hip Stretch, focus on mastering the movement pattern with zero weight before adding Body weight.

Pigeon Hip Stretch