Hero Pose Exercise Guide

Reviewed by Valerie Zeller 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.

Hero Pose

How to do Hero Pose


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:

Hero Pose 1
Hero Pose 2
Hero Pose 3

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

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

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


Wonder how to work the same muscles with other exercises?

Hero Pose Alternatives


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

Hero Pose Variations

Discover more


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

Related exercises

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