Roll Pigeon Stretch
Gym Exercise Card
Equipment
The Roll Pigeon Stretch is a dynamic stretch focusing on hip and lower back flexibility. It combines the traditional pigeon pose with a forward roll to enhance mobility in the hip flexors and gluteal muscles.
How to do it
- Start in a pigeon pose with one leg bent in front and the other extended behind.
- Place a foam roller under your hands and lean forward slightly.
- Gently roll the foam roller forward while stretching your upper body over the bent leg.
- Pause when you feel a comfortable stretch, then return to the starting position.
- Repeat the movement several times, maintaining smooth and controlled motions.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Iliopsoas
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