External video — PIGEON STRETCH by Atomic Athlete.
How to do it
- Setup
- Front leg bent, shin angled across your body with the front foot pointing toward the opposite hip. Back leg extended long behind you. Hips square to the floor, not twisted or hiked to one side.
- Execution
- Fold your torso forward over the front shin, letting your weight sink down. Hold still, breathing, for the full prescribed time.
- Common error
- Letting the hips rotate or hike up to force the front knee flatter — this fakes extra rotation from the hip instead of finding it honestly. Keep the hips square first, and accept whatever depth that leaves you with.
- Feel
- A deep stretch on the outside of the front hip and glute. A sharp pinch in the front of the hip crease means the angle is too aggressive — back the front shin off toward a less rotated position.
Front shin angled across your body, back leg long behind you, fold forward over the front shin — long passive hold, finisher only. Dull ache fine; sharp pinch in the front of the hip = ease the angle.
Used in
- Week 1 · Mon — Legs · Reconnection
- Week 1 · Thu — Back · Reconnection
- Week 1 · Tue — Conditioning · Reconnection
- Week 2 · Mon — Legs · Groove
- Week 2 · Thu — Back · Groove
- Week 2 · Tue — Conditioning · Groove
- Week 3 · Mon — Legs · Load
- Week 3 · Thu — Back · Load
- Week 4 · Mon — Legs · Deload
- Week 4 · Thu — Back · Deload
- Week 4 · Tue — Conditioning · Deload
- Week 5 · Mon — Legs · Rebuild+
- Week 5 · Thu — Back · Rebuild+
- Week 6 · Mon — Legs · Push
- Week 6 · Thu — Back · Push
- Week 7 · Mon — Legs · Peak
- Week 7 · Thu — Back · Peak
- Week 8 · Mon — Legs · Deload / Test
- Week 8 · Thu — Back · Deload / Test
- Week 8 · Tue — Conditioning · Deload / Test