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Upper Legs · Body Weight
Half Lotus
Half Lotus is a beginner compound yoga exercise that works the glutes (upper legs), with the adductors 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
- Glutes
- 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
- Glutes · Gluteus Maximus, Gluteus Medius
- Glutes · Piriformis, Obturator Internus, Obturator Externus
Secondary muscles
- Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
How to do Half Lotus
- Sit upright on the floor with both legs extended in front of you.
- Bend your left knee and place your left ankle above your right knee so your shins are perpendicular to each other.
- Support your left foot with your right hand and place your left hand on your left knee.
- Gently press your left knee downward while keeping your torso upright, then release and repeat on the opposite side.
Form tips
- Place your ankle just above your knee, not directly on the kneecap.
- Press the knee of your working leg downward gently without forcing it.
- Keep your spine tall and your shoulders relaxed.
- Inhale while sitting upright and exhale as you gently press your knee downward.
Half Lotus alternatives
More glutes exercises
Half Lotus FAQ
What muscles does Half Lotus work?
Half Lotus mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Piriformis and Obturator Internus). The adductors work as secondary muscles.
What equipment do you need for Half Lotus?
None. Half Lotus is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Half Lotus 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 Half Lotus good for beginners?
Yes. Half Lotus is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Half Lotus 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 Half Lotus?
Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Resistance Band Glute Bridge Abduction, Resistance Band Glute Bridge and Resistance Band Glute Bridge_Version2.
For developers
Use Half Lotus 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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