PIGEON PEEL
The pelvic peel builds strength in the hips, hamstrings, and glutes. These two variations internally and externally rotate the legs, providing a far greater challenge.
progression
| LEVEL 1: | Peel | |
| LEVEL 2: | Pigeon or Butterfly Peel |
|
| LEVEL 3: | Single Leg Peel |
Lie on your back with your legs bent and your feet flat on the floor, slightly wider than shoulder width apart. Roll your inner thighs together and squeeze them tight.
Press evenly through the soles of the feet, squeeze the glutes, and lift the hips until your body forms a straight line from shoulders to knees. Keep your thighs together. Pause and hold for one to two seconds before lowering back to the floor in a controlled movement.
BUTTERFLY PEEL
Lie flat on your back. Bring the soles of your feet together and open your knees as wide as possible.
Press evenly through the feet, squeeze the glutes, and lift the hips until your body forms a straight line from shoulders to knees. Do not allow your knees to come together. Pause and hold for one to two seconds before lowering back to the floor in a controlled movement.
TRAINER TIP
Moving your feet closer to your glutes will increase the challenge of these exercises. Try reaching your arms overhead for an added stretch.