# Double Pigeon Pose

A seated hip stretch with one shin resting on top of the other in front of you, both legs turned out from the hip. It stretches the glutes and outer hips, most on the side of the top leg.

- Intermediate · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/double-pigeon-pose/video/male.mp4
- HTML: https://seto.fit/exercises/double-pigeon-pose/

## Muscles worked

- Glutes: 8/10
- Hips: 7/10
- Hip abductors: 5/10
- Hip adductors: 4/10

## How to do the Double Pigeon Pose

1. Sit tall, one shin on the floor in front of you.
2. Rest the other shin on top, ankle on the bottom knee.
3. Pull your toes back and let your knees relax.
4. Hold, then switch which shin is on top.

### Full technique — 7 steps

1. Sit tall on the floor with your knees bent and feet flat in front of you.
2. Lower one leg to the floor so its shin lies in front of you, pointing across your body.
3. Place the other shin on top of it, with the top ankle resting on the bottom knee.
4. Pull your toes back toward your shins on both feet.
5. Sit tall and let both knees relax toward the floor without forcing them.
6. Hold the stretch upright, or fold forward from your hips for a deeper stretch.
7. Hold with steady breathing, then switch which shin is on top.

## Common mistakes

- Rounding through the lower back
- Pushing the knee down by force
- Twisting the knee instead of the hip
- Forcing painful range

## Form cues

- Sit tall first
- Move from the hip
- Pull toes back
- Breathe through the hold

## How much to do

- **Strength**: 1–2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 45–60 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Cross Body Glute Stretch](https://seto.fit/exercises/lying-cross-body-glute-stretch/) — Beginner
- Easier: [Half Lotus Stretch](https://seto.fit/exercises/half-lotus-stretch/) — Beginner
- **This exercise: Double Pigeon Pose — Intermediate**

## Quick answers

### What muscles does the Double Pigeon Pose work?

Primary: Glutes 8/10, Hips 7/10. Also works: Hip abductors 5/10, Hip adductors 4/10.

### When should I do the Double Pigeon Pose in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Double Pigeon Pose?

Strength: 1–2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 45–60 reps, rest 30 s, 6 reps in reserve.

### What is an easier version of the Double Pigeon Pose?

Half Lotus Stretch (Beginner), Lying Cross Body Glute Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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