All training resources
Exercise guide
Eagle Pose
A standing balance with one leg wrapped over the other and the arms twined in front of the chest, holding a narrow, compact shape on a single bent leg.
What this exercise works
- Muscles
- gluteus medius · quadriceps · posterior deltoid · trapezius
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Stand tall, bend both knees slightly and shift the weight onto one foot.
- Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches.
- Cross the opposite arm underneath, wind the forearms and bring the palms towards each other.
- Sit down a little into the standing leg and hold for the prescribed time with the elbows lifted.
- Unwind and repeat on the other side.
Technique cues and common mistakes
- Let the crossed foot rest on a block or the floor if hooking it behind the calf is not available.
- Lift the elbows to shoulder height to keep the upper back working rather than collapsing.
- Sink lower on the standing leg only while the knee tracks over the middle of the foot.