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Pigeon Liftoff Progressions

Muscles worked

  • Hip External Rotators
  • Hip Flexors
  • Gluteus

Form Cues

  • Begin in the pigeon position with one leg bent in front of you.

  • The back leg is extended straight behind you.

  • Keep your upper body upright and hips square.

  • Engage the glute muscles of the back leg.

  • Slowly lift the back leg off the ground.

  • Keep the hip stable and avoid twisting.

  • Control the movement as you lower the leg back down.

  • Keep your core engaged throughout the entire exercise.

Progressions

  1. 01

    Cross Leg Lifts

    • Sit with one leg crossed over the other in a figure-four position, and lean back slightly for support. Lift the crossed front leg off the ground, focusing on engaging the hip flexors and external rotators. Keep your torso stable and use your hands for support. Lower the leg back down with control, working on increasing range with each lift.
  2. 02

    90/90 Upright Knee-Lifts

    • Begin in the 90/90 position, with your front leg bent in front of you at 90 degrees and your back leg bent behind. Sit upright with your torso tall. Lift the knee of the front leg off the ground, working to increase external rotation and hip flexion. Lower the knee back down with control, focusing on gradual improvements in range.
  3. 03

    90/90 Upright Shin-Lifts

    • In the same 90/90 position with your torso upright, lift the entire front leg (knee and shin) off the ground, engaging the hip flexors and external rotators to lift the leg. Control the descent back down, repeating for the desired reps to improve the full range of motion in external rotation and hip flexion.
  4. 04

    90/90 Forward Lean Knee-Lifts

    • In the 90/90 position, lean forward slightly over the front leg while placing your hands on the floor for support. Lift the knee of the front leg off the ground, emphasizing external rotation and hip flexion while leaning forward. Focus on control as you lift and lower the knee, using the forward lean to challenge your range of motion.
  5. 05

    90/90 Forward Lean Shin-Lifts

    • In the 90/90 position, lean forward over the front leg and place your hands on the ground for stability. From this position, lift the entire front leg (both knee and shin) off the ground. This advanced progression focuses on improving external rotation and hip flexion in the front leg while controlling the entire leg through the lift. Lower with control and repeat for the desired reps.

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