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Upper Legs · Body Weight
Lord of the Dance
Lord of the Dance is an intermediate compound yoga exercise that works the quads (upper legs), with the glutes, shoulders 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
- Hip Flexors
Secondary muscles
- Glutes
- Shoulders
- Core
How to do Lord of the Dance
- Stand on one leg and bend the other knee, holding that foot or ankle behind you.
- Reach your free arm forward.
- Kick your foot back into your hand as you tilt your torso forward.
- Hold the balance, then switch sides.
Form tips
- Focus your eyes on one point for balance.
- Keep the standing knee soft.
Lord of the Dance alternatives
More quads exercises
Lord of the Dance FAQ
What muscles does Lord of the Dance work?
Lord of the Dance mainly works the quads in the upper legs. The glutes, shoulders and core work as secondary muscles.
What equipment do you need for Lord of the Dance?
None. Lord of the Dance is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lord of the Dance 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 Lord of the Dance good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lord of the Dance 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 Lord of the Dance?
Other exercises for the quads include Barbell Squat With 2 Sec Hold, Barbell Step Up Balance on Box, Dumbbell Kneeling Hold to Stand Clean Grip and Plate Squat Hold.
For developers
Use Lord of the Dance 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_VNFGRS" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_VNFGRS", "name": "Lord of the Dance", "model": "male", "counterpartId": "ex_OLN2XH", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_VNFGRS/mp4-720.mp4?…", "poster": "https://…/ex_VNFGRS/poster.jpg?…" } }