The running pigeon mobility exercise, a dynamic variation of the pigeon stretch, helps improve hip flexibility and mobility. A great prep movement before squats and lunges as it targets the glutes in an externally rotated position and the short adductors.
The challenge here is keeping the bent leg in an externally rotated position. The common fault is as the athlete steps out of the pigeon stretch, that leg then rotates back to a neutral position making it a hip flexor/quad stretch.
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