Front shin is not across — foot under the hip
If the foot is near the hip rather than across, the glute stretch is minimal.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Yoga · Lower Body
Full Pigeon Pose
Coaching cues
- Front shin across the mat; back leg extended straight behind
- Square the hips toward the front of the mat as much as possible
- Fold forward over the front shin for a deeper stretch; use blocks under the hip
- Hold 5 to 10 breaths; switch sides — one of the best hip external rotator stretches
Common faults 2
Hips not square — one side lifts off the mat
Place a block under the elevated hip to square the pelvis.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗