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Seated Pigeon Stretch Alternative

12 substitute exercises that target the same muscles

1
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
2
Double Pigeon Pose demonstration

Double Pigeon Pose
3
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
4
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
5
Swim Leg Circle demonstration

Swim Leg Circle
6
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
7
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
8
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle
9
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
10
Bridge Hip Abduction demonstration

Bridge Hip Abduction
11
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
12
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

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

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 Seated Pigeon Stretch trains

Primary Gluteus Maximus Gluteus Medius

Secondary Iliopsoas

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