Glutes

Pigeon Pose Good Mornings

Pigeon Pose Good Mornings combine the hip stretch of the Pigeon Stretch with the forward bend of traditional Good Mornings. This exercise improves hip mobility while simultaneously strengthening the lower back and glutes. The upright posture and controlled forward bend specifically target hip flexibility and core stability.

Pigeon Pose Good Mornings are an advanced variation of classic Good Mornings and an extremely effective mobility exercise. They allow for active engagement with load through the full range of motion, optimizing both mobility and stability.

Pigeon Pose Good Mornings - the correct execution

  • Start in the pigeon position
  • Your lower right leg is across in front of your torso
  • Your right leg is extended backwards
  • Keep your hands next to your body
  • Bend your hips and bring your chest towards the floor
  • Keep your torso as upright as possible during the exercise
  • Work in the greatest possible range of motion

The exercise Pigeon Pose Good Mornings is intended to be used as a mobility exercise.

Which muscles are trained by Pigeon Pose Good Mornings?

Primary trained muscles for Pigeon Pose Good Mornings

  • Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.

Over 1000 five-star reviews on App Store and Google Play.

Download on Google PlayDownload on the App Store

Similar exercises to Pigeon Pose Good Mornings

Glutes, Adductors, Hamstrings

Pancake Good Mornings

Pancake Good Mornings strengthen and mobilize the posterior chain, especially the lower back, glutes, and hamstrings. This exercise combines the forward bend of the Pancake Stretch with the hip extension of classic Good Mornings. It’s particularly useful for improving hip and hamstring flexibility and is an advanced version of regular Good Mornings, as it requires greater mobility.

Read article

This could also be interesting

Dips am Barren

Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro

Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.

Pauls calisthenics body transformation before and after

Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique

Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!

best Fitness Apps

The Best Fitness Apps in 2025: Our Top 10 Recommendations

Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!