Flexibility exercise

Glute Stretch (Pigeon)

How to do it

From hands and knees, bring one knee forward and angle that shin across the mat in front of the hips, with the foot pointing toward the opposite hand.
Slide the opposite leg straight back behind you, keeping the hips squared toward the floor.
Lower the torso forward over the front shin, feeling a stretch through the glute and outer hip of the front leg.
Breathe slowly, exhaling as the torso eases a little further down over the front leg.
Hold the position for 20 to 30 seconds, then switch sides.
Keep the hips level and squared rather than letting the back hip rotate open, which is the most common fault in this position.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Hip FlexorsGroup of muscles including the iliopsoas responsible for lifting the thigh toward the torso. All Hip Flexors exercises