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Upper Legs · Body Weight
Half Monkey Pose
Half Monkey Pose is a beginner compound yoga exercise that works the hamstrings (upper legs), with the calves, glutes and lower back 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
- Hamstrings
- 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
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Glutes · Gluteus Maximus, Gluteus Medius
- Lower Back · Erector Spinae
- Quadriceps · Quadriceps Femoris
How to do Half Monkey Pose
- Begin in a tall kneeling position, then extend one leg forward with your heel on the floor and your toes pointing upward.
- Keep your hips stable above your kneeling knee as you straighten your front leg, keeping your heel on the floor.
- Lean forward over your straight leg and place both hands on the floor beside your foot.
- Hold the stretch. Return to the starting position, then repeat on the opposite side.
Form tips
- Point your front toes upward to deepen the calf and hamstring stretch.
- Position your rear knee comfortably beneath your hip.
- Use your hands lightly for support without placing excessive weight through them.
- Inhale while you are in the upright position and exhale as you lean forward.
Half Monkey Pose alternatives
More hamstrings exercises
Half Monkey Pose FAQ
What muscles does Half Monkey Pose work?
Half Monkey Pose mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves, glutes, lower back and quadriceps work as secondary muscles.
What equipment do you need for Half Monkey Pose?
None. Half Monkey Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Half Monkey 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 Half Monkey Pose good for beginners?
Yes. Half Monkey Pose is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Half Monkey 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 Half Monkey Pose?
Other exercises for the hamstrings include Dumbbell Goblet Good Morning, Dumbbell Stiff Leg Deadlift, Barbell Stiff Leg Deadlift and Plate Good Morning.
For developers
Use Half Monkey 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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