Elevated Pigeon on Box with Twist
Primary Targets:
• Glutes / piriformis
• Hip-flexor opening on the back leg
• Deep hip rotators
• Thoracic spine
Classification:
👉 Hip external rotation + spinal rotation
Starting Position
• Place your front leg in pigeon position on top of a plyo box or bench.
• Back leg extended behind you.
• Hips square to the front.
• Spine tall.
Execution
Inhale and lengthen the spine.
Exhale and hinge forward slightly from the hips.
Then rotate your chest toward the bent front knee.
Reach the opposite arm across or upward to deepen the twist.
Keep hips level and heavy.
Breathing / Time
• Hold 30–60 sec per side
• Or 5–8 slow twist reps
Optional PNF Add-On
At your deepest hinge (before twisting):
Gently try to lift your front knee up (as if unstacking the hip).
Hold 6–8 sec at ~30–40% effort.
Relax → sink hips a little deeper.
Then add the twist.
Repeat 2 rounds.
Why It Helps Your Pancake
✔ Opens outer hips so legs abduct easier
✔ Improves rotational control
✔ Reduces asymmetries between sides
