Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Pigeon Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Pigeon pose is a floor-based hip stretch that places the front leg in external rotation while the rear hip extends. It can be intense, so support the front hip and keep all pressure out of the knee. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Pigeon Pose is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
GlutesHip rotatorsHip flexors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep pigeon pose mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Perform a lying figure-four stretch. |
How to Do the Pigeon Pose
1
From hands and knees, bring one knee forward behind the same-side wrist.
2
Angle the front shin only as far as the knee remains comfortable.
3
Extend the other leg behind and square the hips as able.
4
Stay upright or lower onto the forearms, then switch sides.
Common Mistakes
✕
Forcing the front shin parallel and creating knee pain.
✕
Collapsing heavily onto one hip.
Coaching Tips
✓
Place a cushion under the front-side hip.
✓
Use a figure-four stretch instead if the knee feels stressed.
Scaling Options
Easier / Beginner
Perform a lying figure-four stretch.
Harder / Advanced
Lower the torso gradually while keeping the hips supported.
Related WODs
Use Pigeon Pose in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Pigeon Pose feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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