← Stretching
StaticGlutes · External rotation· 2×30–45s/side
Figure-Four / Pigeon
Glute and deep hip external-rotation stretch. Helps with lateral movement, squat comfort, and hip health.
Figure-four / pigeon demo — media coming soon
Timing
2×30–45s each side
Cues
- · Cross ankle over opposite knee (figure-four) or set shin across (pigeon)
- · Keep the flexed foot flexed to protect the knee
- · Sit tall; hinge slightly if you need more stretch
- · Even pressure — don’t collapse into the open hip
Not medical advice — see the Disclaimer.
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