Full body · MOBILITY
Weighted Pigeon Hold
External hip rotation at full length under load — what a deep lunge, a turn-out and a guard position all run out of
Coaching cues
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Front shin across, back leg long
- Let the weight settle the hip down
- Square the hips before you sink further
- Tempo
- sink slowly
This is general information, not medical advice. Train Smart gives training and nutrition guidance for healthy adults. It is not a substitute for a doctor, physiotherapist or accredited dietitian. If you have an injury, a medical condition, or you are unsure whether an exercise is right for you, get it checked first. Every recommendation on this site is sourced.
In the program
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Dance | Lower Power + Landing | 2 × 40s/side | Plate / DB on the front hip |
| Bodyweight Athlete | Athletic Power + Core | 2 × 40s/side | Plate / DB on the front hip |
At a glance
What it trains, and who trains it
- Muscles worked
- Glutes
- Region
- Full body
- Classified as
- MOBILITY
- Prescribed in
- dance · bodyweight training
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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