Standing Hip Flexion With Bands Exercise - How To Video & Tips
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Hip Flexors
Bodyweight
Beginner
Static
Glutes
The dynamic pigeon exercise opens tight hip flexors and improves hip mobility. It helps reduce lower back pain and increases range of motion for better movement.
1. Start in a high plank position with hands under shoulders and body straight. 2. Bring your right knee toward your right elbow, then step the foot outside your right hand for dynamic pigeon. 3. Lower your hips toward the ground while keeping your back leg straight and chest up. 4. Hold for 2-3 seconds, then return to plank position smoothly. 5. Repeat dynamic pigeon on the left side, alternating for 8-12 reps per side.
• Keep your front shin as parallel to your body as possible during the dynamic pigeon stretch. • Don't let your hips sag - maintain tension in your core throughout the movement. • Focus on pushing your hips down and forward for a deeper dynamic pigeon stretch. • Keep your back leg straight and strong to get the full benefit.
• Rushing through the movement instead of holding each dynamic pigeon position. • Letting the back knee touch the ground, which reduces the stretch. • Collapsing the chest forward rather than keeping it tall during dynamic pigeon.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your hip flexors 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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