Mobility · Baseline Mobility
Active Pigeon
Hip external rotation, glute activation, hip flexor stretch
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The pigeon stretch opens the hip in external rotation, a range most people lose from sitting. The active version keeps the muscles engaged rather than passively dumping into the joint, which builds usable range rather than borrowed flexibility.
How to do it
Control in and out.
Stay active and don't just sink into the stretch. Press the shin gently into the floor to keep the glute engaged.
- From all fours, slide one knee forward and angle the shin across your body
- Walk your hands forward to lower your torso toward the floor
- Push the front shin gently into the floor to keep the glute engaged rather than just sinking
- Don't collapse into the stretch — maintain muscle engagement
Variants
Easier
Front shin closer to your body.
Less external rotation demand. Easier on the hip.
Harder
Front shin more parallel to the front edge of your mat.
More external rotation demand. Stay active, don't collapse.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
