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Upper Legs · Body Weight
Crescent Moon Pose
Crescent Moon Pose is an intermediate compound yoga exercise that works the quads (upper legs), with the hip flexors, glutes and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
Secondary muscles
- Hip Flexors · Iliopsoas
- Glutes · Gluteus Maximus, Gluteus Medius
- Core · Rectus Abdominis, Transversus Abdominis
How to do Crescent Moon Pose
- Begin in a lunge position with one foot forward and your back knee resting on the floor. Bend your back knee and reach behind you to grasp your back foot with both hands.
- Gently draw your back heel toward your glutes while keeping your chest lifted and your hips facing forward.
- Hold the stretch until you feel a comfortable stretch along the front of your back thigh and hip.
- Release your foot with control, return to the starting position, and repeat on the opposite side.
Form tips
- Keep your front knee directly above your ankle.
- Engage your core to help maintain balance and alignment.
- Keep your chest lifted and avoid leaning excessively forward.
- Inhale before deepening the stretch and exhale as you gently pull your foot closer.
Crescent Moon Pose alternatives
More quads exercises
Crescent Moon Pose FAQ
What muscles does Crescent Moon Pose work?
Crescent Moon Pose mainly works the quads in the upper legs (Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius). The hip flexors, glutes and core work as secondary muscles.
What equipment do you need for Crescent Moon Pose?
None. Crescent Moon Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crescent Moon Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crescent Moon Pose good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Crescent Moon Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Crescent Moon Pose?
Other exercises for the quads include Dumbbell Kneeling Hold to Stand Clean Grip, Barbell Step Up Balance on Box, Barbell Squat With 2 Sec Hold and Plate Squat Hold Reach.
For developers
Use Crescent Moon Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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