‹ All exercises Master Trainer 101

Mobility · Lower Body

Pigeon Stretch (Hip External Rotator Stretch)

Coaching cues

From plank, bring one shin forward roughly parallel to the hips (or angled)
Lower hips toward the floor; back leg extended directly behind
Hinge forward over the front shin to deepen the stretch
Keep hips level — do not let the working side hip roll to the floor

▷ Watch proper form

Common faults 3

Hips rotate toward the floor on working side

Pelvis tilts, placing the hip in a compromised position rather than neutral.

Overactive muscles

Hip external rotatorsTFLPiriformis

Corrective work

Foam RollPiriformis / glutes↗StretchSupine figure-four stretch↗

Knee pain in the front leg

Insufficient hip external rotation forces the torque to the knee.

Overactive muscles

HamstringsAdductor complexHip internal rotators

Corrective work

Foam RollAdductors↗Stretch90/90 hip stretch↗

Lower back rounds when folding forward

Lumbar flexion instead of hip hinge when deepening the stretch.

Overactive muscles

HamstringsErector spinae

Corrective work

Foam RollHamstrings↗StretchSeated forward fold erector stretch↗

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