Quick Answer
Half Pigeon Pose is a beginner yoga exercise that targets your glutes and hip flexors. It uses only your bodyweight. From all-fours, slide right knee forward toward right wrist; right shin angles across the mat.
Video Tutorial
How to Perform the Half Pigeon Pose
- 1
From all-fours, slide right knee forward toward right wrist; right shin angles across the mat.
- 2
Extend left leg straight back, top of foot on the floor.
- 3
Square hips toward the front; sit upright or fold forward over the front shin.
- 4
Breathe into the right glute and hip.
- 5
Hold for 1–2 minutes, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Half Pigeon Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Half Pigeon Pose work?
The Half Pigeon Pose primarily targets your glutes and hip flexors.
What equipment do I need for the Half Pigeon Pose?
The Half Pigeon Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Half Pigeon Pose suitable for beginners?
Yes. The Half Pigeon Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Half Pigeon Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Half Pigeon Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.