Prayer Pose Squat
Deepen your squat and find balance with the Prayer Pose Squat. Strengthen your legs, improve flexibility, and enhance your focus.
The Prayer Pose Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prayer Pose Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Prayer Pose Squat Variations and Alternatives
How to do the Prayer Pose Squat
Prayer Squat Yoga Pose (Stretching)
Positioning
Start Position: Stand with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.
Preparation: Bring your palms together in front of your chest in a prayer position. Elbows should be bent and pointing out to the sides.
Movement
Squatting Down: Inhale and slowly lower your body into a squat position. Push your hips back as if sitting in a chair. Keep your feet flat on the ground and ensure your knees stay aligned over your ankles.
Depth of Squat: Go as low as you can while keeping your heels down and your back straight. Ideally, your thighs should be parallel to the ground, but go only as low as feels comfortable.
Arm Position: While in the squat, press your elbows against the inside of your knees. This should help you maintain an upright torso and deepen your stretch.
Breath Control: Hold the position and take several deep breaths, focusing on expanding your ribcage as you inhale.
Return to Start: To rise, push through your heels and slowly return to the standing position while maintaining your prayer hands.
Repeat: You can repeat this pose for several cycles, holding each squat for 20-30 seconds as you become more comfortable.
Tips
Ensure your knees do not extend past your toes to protect your joints.
If you struggle with balance, you can hold onto a sturdy object for support.
Focus on your breath and try to relax your body while holding the position.
Prayer Pose Squat FAQs
What muscles does the Prayer Pose Squat work?
The Prayer Pose Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Prayer Pose Squat?
None. The Prayer Pose Squat is a bodyweight exercise, so you can do it anywhere.
Is the Prayer Pose Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Prayer Pose Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Prayer Pose Squat variations and alternatives?
Similar exercises include the Armless Prayer Stretch, Baddha Konasana Flow Pose, Bodyweight Wide Hand Together Squat and Bound Angle Pose Baddha Konasana.
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