Hero Pose Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Hero Pose is a bodyweight exercise that works your abs and quadriceps.
Hero Pose is a great basic move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist.
It requires no equipment to do.
How to do Hero Pose
Exercise
This is a kneeling position with the hips on the heels and the knees together. Pull in your belly to your spine and lift the crown of your head to the sky. Lengthen your (coccyx) tailbone down to the earth. Continually press downwards with the hips and upwards with the crown.
Illustrated Guide
Learn how to do hero pose from this step-by-step illustrations:
Muscles Worked
The muscles used for hero pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for hero pose are:
Primary Muscles
- Abs
- Quadriceps
Synergyst Muscles
- Glutes
- Splenius
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Hero Pose faster?
Hero Pose Training and Progressions
Standards and Averages
Wonder how do others perform in Hero Pose and how should you?
Hero Pose Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Hero Pose either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound |
| Muscles Worked | Abdominals, Quadriceps, Gluteus, Splenius |
| Difficulty Level(s) | Basic, Easy, Simple |
| Equipment | No Equipment, Mat |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Abs, Quadriceps |
| Synergyst muscle(s) | Glutes, Splenius |
