Pigeon

Why it matters for golf

The deep hip rotators control how far and how fast the pelvis can turn. Pigeon opens the glutes and external rotators through a long hold. More hip rotation means the golfer turns from the hips instead of wrenching the lower back.

Coaching cues

• Square the hips before you settle in.
• Fold forward slow with a long spine.
• Breathe into the stretch. Long exhales.
• Hold for five or more slow breaths per side.

Common faults

• Collapsing onto one hip instead of staying square.
• Forcing depth until the knee complains.
• Short, tense holds with no breathing.