Bow Pose Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Bow Pose is a bodyweight exercise that works your abs, hamstrings, quadriceps and spinal erectors.

Bow Pose is a great simple move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower back, lower body, upper legs and waist.

It requires no equipment to do.

Bow Pose

How to do Bow Pose

Exercise

Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.

Illustrated Guide

Learn how to do bow pose from this step-by-step illustrations:

Bow Pose 1
Bow Pose 2
Bow Pose 3

Muscles Worked

The muscles used for bow pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for bow pose are:

Primary Muscles

  • Abs
  • Hamstrings
  • Quadriceps
  • Spinal Erectors

Synergyst Muscles

  • Deltoids
  • Rear Deltoids
  • Front Deltoids
  • Side Deltoids
  • Upper Pecs

Frequently Asked Questions

What muscles does Bow Pose work?
Bow Pose works abs, hamstrings, quadriceps, spinal erectors.
What is Bow Pose good for?
Bow Pose is beneficial for conditioning, for stretching and to strengthen. It works the best for buttocks, core, hips, legs, lower back, lower body, upper legs and waist, as it works abs, hamstrings, quadriceps, spinal erectors. Bow Pose is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Bow Pose a good exercise?
Bow Pose is a popular bodyweight exercise for abs, hamstrings, quadriceps, spinal erectors.

Training, Progressions and Regressions

Interested in how to improve your Bow Pose faster?

Bow Pose Training and Progressions

Standards and Averages

Wonder how do others perform in Bow Pose and how should you?

Bow Pose Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Bow Pose Alternatives

Variations

Wonder how to make Bow Pose either easier or more challenging?

Bow Pose Variations

Discover more