Pigeon
Mobility · Learning · in seconds held · per side
Why it helps your running
Releases the deep glutes and piriformis, the ones that tighten up after hill reps and sometimes irritate the sciatic nerve.
- You'll need
- nothing: just your bodyweight
How to do it
- On the floor, one leg bent in front of you, shin as parallel as possible to the front of the mat, the other leg extended behind.
- Hips square, lower your chest forward until you feel the stretch in the glute of the bent leg.
- Breathe long and slow, let your weight do the work.
Common mistakes
- Your hips tilt toward the bent leg.
- You push into the bent knee instead of extending the back leg.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.