Glutes

Pigeon Pose Good Mornings

Pigeon Pose Good Mornings combine the hip stretch of the Pigeon Stretch with the forward bend of traditional Good Mornings. This exercise improves hip mobility while simultaneously strengthening the lower back and glutes. The upright posture and controlled forward bend specifically target hip flexibility and core stability.

Pigeon Pose Good Mornings are an advanced variation of classic Good Mornings and an extremely effective mobility exercise. They allow for active engagement with load through the full range of motion, optimizing both mobility and stability.

Necessary equipment

Mat

Pigeon Pose Good Mornings - the correct execution

Start in the pigeon position
Your lower right leg is across in front of your torso
Your right leg is extended backwards
Keep your hands next to your body
Bend your hips and bring your chest towards the floor
Keep your torso as upright as possible during the exercise
Work in the greatest possible range of motion

The exercise Pigeon Pose Good Mornings is intended to be used as a mobility exercise.

Which muscles are trained by Pigeon Pose Good Mornings?

Primary trained muscles for Pigeon Pose Good Mornings

Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

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Similar exercises to Pigeon Pose Good Mornings

Glutes, Adductors, Hamstrings

Pancake Good Mornings

Pancake Good Mornings strengthen and mobilize the posterior chain, especially the lower back, glutes, and hamstrings. This exercise combines the forward bend of the Pancake Stretch with the hip extension of classic Good Mornings. It’s particularly useful for improving hip and hamstring flexibility and is an advanced version of regular Good Mornings, as it requires greater mobility.

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