PILATES MOTION ATLAS

Pigeon Stretch | Self-stretch in 3D

Pigeon Stretch: floor (split stance), glutes and hip rotators. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Pigeon Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Floor (split stance) · Glutes and hip rotators

A self-stretch for the glutes and hip rotators. Support your body and stay within a comfortable range.

Starting position

From all fours, bring the right knee behind the right hand and lay the shin diagonally in front of you. Stretch the left leg straight back.

Movement phases

1. Set up

Support yourself with the hands and face the pelvis forwards.

2. Lean forwards

Keeping the back long, slowly lean the upper body forwards.

3. Hold the stretch

Stop where you feel a stretch deep in the right buttock, and breathe easily.

4. Return

Push the floor away to lift the upper body and bring the legs back.

What to check yourself

Check that the pelvis is not tipping heavily to one side and that the front knee is comfortable.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If the front knee hurts, switch to the figure-four stretch lying on your back.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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