How to Do Double Pigeon Pose

Double Pigeon Pose is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Double Pigeon Pose

  1. 01Sit on the floor and stack your right shin directly on top of your left shin.
  2. 02Align your ankles with your knees so your shins are parallel to the front of the mat.
  3. 03Place your hands on the floor beside you and sit tall through the crown of your head.
  4. 04Exhale and slowly hinge forward from the hips to deepen the stretch.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Double Pigeon Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Flex your feet to protect the knee joints and lean forward from the hips rather than rounding the spine.

Same coaching engine used inside the A90 app

05 / FAQ

Double Pigeon Pose questions

What muscles does Double Pigeon Pose work?

Double Pigeon Pose is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Double Pigeon Pose correctly?

Sit on the floor and stack your right shin directly on top of your left shin. Align your ankles with your knees so your shins are parallel to the front of the mat. Place your hands on the floor beside you and sit tall through the crown of your head. Exhale and slowly hinge forward from the hips to deepen the stretch.

What is the A90 coach tip for Double Pigeon Pose?

Flex your feet to protect the knee joints and lean forward from the hips rather than rounding the spine.

Is Double Pigeon Pose suitable for beginners?

Double Pigeon Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Double Pigeon Pose?

No. Double Pigeon Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes double pigeon pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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