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For menOn hands and knees

Rocking Pigeon Stretch — Left

A floor legs exercise from the men’s track. Take a left-side pigeon pose with the front leg bent and the back leg extended.

Times practiced[1]
797
Men’s popularity[2]
#63of 140
Days per active week[3]
1.0days
Difficulty[4]
2/ 5
Clarity[5]
4/ 5
In a workout[6]
30 sec

Practice history: September 28 – October 25, 2026. What do these numbers mean?

WorksLegs

How to do it

  1. Take a left-side pigeon pose with the front leg bent and the back leg extended.

  2. Reach your arms forward and lower your chest, then draw your hands toward your shoulders, lift your torso, and repeat smoothly.

What you should feel

A deep stretch in your left outer hip and glute, with a gentle release in your lower back.

About these numbers and scores

Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.

  1. Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 797 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
  2. Popularity. A count ranking within the men’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
  3. Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 789 account-days ÷ 772 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
  4. Difficulty. 2/5 — lower demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
  5. Clarity. 4/5 — clearer to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
  6. In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.

These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.

Full method, scale and data coverage

Try instead

The exercises the app offers in its place: easier, harder or just different.

For men · On hands and knees

Kneeling Adductor Stretch — Left

Legs
Difficulty 1/530 sec

Support yourself on both hands and one knee, and extend your left leg to the side with the foot down.

For men · On hands and knees

Kneeling Adductor Stretch — Right

Legs
Difficulty 1/530 sec

Support yourself on both hands and one knee, and extend your right leg to the side with the foot down.

Workouts with this exercise

Ready-made sessions that include rocking pigeon stretch — left.

For menBeginnerFull body

Men’s Beginner Plan, Day 3 – Squat School

The complete short session from day 3 of the men's beginner plan, including warm-up and cool-down.

8 min10 movements

Plans with this exercise