mobility · intermediate

Pigeon Pose (Modified)

A deep hip external rotation and flexion stretch targeting the piriformis, deep rotators, and posterior hip capsule. An essential mobility drill for runners with tight hips or sciatic-type symptoms.

  1. 01Start in a tabletop position on hands and knees.
  2. 02Bring your right knee forward and place it behind your right wrist, with the shin angled across your body.
  3. 03Extend your left leg straight back behind you, with the top of the foot on the ground.
  4. 04Square your hips toward the ground as much as possible.
  5. 05Walk your hands forward and lower your torso over the front leg.
  6. 06Hold the stretch, breathing deeply into the hip. You should feel it deep in the outer buttock of the front leg.
  7. 07Hold for 60-90 seconds, then switch sides.
Why it matters

Runners are notorious for having tight piriformis and deep hip rotator muscles due to the repetitive sagittal plane motion of running. A tight piriformis can compress the sciatic nerve, causing piriformis syndrome — radiating pain down the back of the leg. The pigeon pose is the most effective static stretch for the deep hip rotators, restoring the external rotation range needed for healthy hip mechanics during running.