Your hips are closely connected to your lower back, so when one part of the hip isn’t moving well—or is moving too much—it can create instability and force your lower back to compensate by doing more or less work than it should. Over time, this can contribute to discomfort and pain.

The pigeon stretch is a great movement to incorporate into your routine because it takes the hip joint through all three dimensions of movement, helping improve overall hip mobility and control. It’s a great stretch to master and use regularly, especially if you want to maintain healthy, mobile hips and reduce unnecessary stress on your lower back.

I’ve also included an additional portion of the video demonstrating the stretch with blocks. This is a regressed version that provides more support and is a great place to start if the full stretch feels too challenging.

What it Stretches
Front leg

• Gluteus maximus

• Gluteus medius/minimus

• Piriformis

• Other deep external rotators of the hip

Back leg

• Hip flexors, particularly the iliopsoas and rectus femoris, depending on your positioning
  
  How to do it

1. Start on your hands and knees.

2. Bring your right knee forward toward your right hand.

3. Position your right shin at an angle in front of you. Your foot can be closer to your groin if you're tight, or farther forward if you're more flexible.

4. Extend your left leg straight behind you, keeping your hips as square as reasonably comfortable.

5. Keep your torso upright initially.

6. Slowly sink your hips toward the floor until you feel a stretch around the right glute/outer hip.

7. For a deeper version, lower your torso over your front leg.

8. Hold for roughly 30–60 seconds, breathe normally, and switch sides.