Incline Pigeon Good Mornings

Muscle Groups Involved

Glutes - Primary

Highlights

Place foot on the seat, leg on the bench.
Bend at the hips, not the waist.
Push your leg into the bench to push yourself back to the starting position.
The higher the incline the easier the stretch.

Description

The Incline Pigeon Good Morning combines a pigeon glute and hip stretch with a hip hinge movement. It targets the glutes, deep hip rotators, and stretches the posterior chain. To perform the Inclin

The Incline Pigeon Good Morning combines a pigeon glute and hip stretch with a hip hinge movement. It targets the glutes, deep hip rotators, and stretches the posterior chain. To perform the Incline Pigeon Good Morning Place start in a standing position. Brace your core and place one leg bent in front of you on an incline bench (like the pigeon pose) with your foot placed on the seat and your outer leg lying on the bench. Your other standing leg should be extended behind you. With a neutral spine and braced core, hinge at the hips and lower your torso over the front leg. Pause briefly in the stretched position before redoubling your abdominal brace and pushing your leg into the bench to return to an upright position.

Common Mistakes

Do not bend at the waist. Do not push through pain. Keep your hips square t

Do not bend at the waist. Do not push through pain. Keep your hips square to the bench. Do not turn them out to make the stretch easier.

Pro Tips

The higher the incline the easier the stretch. The flatter the bench, the m

The higher the incline the easier the stretch. The flatter the bench, the more intense the stretch will be. Longer hold times increase stretch more but can lead to temporary loss of strength for around an hour or so if you hold the stretch for 60+ seconds.

Purpose

The Incline Pigeon Good Morning is a dynamic stretching exercise that can i

The Incline Pigeon Good Morning is a dynamic stretching exercise that can increase the range of motion in your hips for external rotation while increasing posterior chain strength and stability.

Form

Your spine should be neutral during the entire movement. Flex at the hips u

Your spine should be neutral during the entire movement. Flex at the hips until your stomach or chest is over your bent knee.

Additional Names

Incline Pigeon Good Mornings (Assisted, 60, 45, 30, 15)