Incline Reverse Pigeon
Exercise Overview
The incline reverse pigeon is a stretch for increasing internal rotation of the hip. This movement requires an exercise bench that can be set up in a 30 to 45 degree incline. Rotate your hip internally and place your shin on the inclined bench so that the knee is elevated relative to your foot. Have the other leg supporting your bodyweight behind you. Drop the hip towards the ground and use your hands to support your body. Keep the spine neutral to isolate the stretch to the hips. You may hinge forwards at the hips while maintaining a neutral spine to deepen the stretch. Take 3-5 deep breaths or hold for 20-30 seconds and switch sides.
Muscles Involved
Hip capsuletensor fascia latae (TFL)hip adductorsadductor magnusadductor longussartorius
Related Conditions
Hip ImpingementGreater Trochanteric Pain SyndromeExternal Snapping Hip SyndromeSIJ SyndromeGlute Amnesiapes anserine bursitis
