Library / Chest
Double Pigeon Pose
Bodyweight · Isolation · Isolation
Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Sit on the floor and cross your legs, placing one over the other.
- Rest your arms on top of your legs, near the knee.
- Apply pressure to push your legs downward and lean your torso forward.
- PT Cue: You can alternate the position of the leg on top.
Joint & safety considerations
No specific joint contraindications are flagged for Double Pigeon Pose. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Cable Cross Over Revers Fly | Cable swap | Cable |
| Cable Hip Adduction | Cable swap | Cable |
| Cable Horizontal Pallof Press | Cable swap | Cable |
| Cable Incline Fly | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.