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Double Pigeon Pose Alternative

12 substitute exercises that target the same muscles

1
Bridge Hip Abduction demonstration

Bridge Hip Abduction
2
Seated Pigeon Stretch demonstration

Seated Pigeon Stretch
3
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
4
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
5
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
6
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
7
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
8
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
9
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
10
Swim Leg Circle demonstration

Swim Leg Circle
11
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle
12
Band Seated Hip External Rotation demonstration

Band Seated Hip External Rotation

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Double Pigeon Pose trains

Primary Gluteus Maximus Gluteus Medius

Secondary Adductor Magnus Iliopsoas Tensor Fasciae Latae

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