Hero Pose

A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall.

Equipment

Bodyweight

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Lower Back · Hip Flexors

Instructions

01
Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat.
02
Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach.
03
Stack the ribs over the pelvis and rest the hands on the thighs.
04
Hold the seat for the prescribed time, keeping the weight even on both sit bones.
05
Come out by pressing into the hands and straightening one leg at a time.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.