Quick Answer
Saddle Pose is a intermediate yoga exercise that targets your quadriceps, hip flexors and lower back. It uses only your bodyweight. Kneel with knees together (or apart for less intensity), feet beside hips.
Video Tutorial
How to Perform the Saddle Pose
- 1
Kneel with knees together (or apart for less intensity), feet beside hips.
- 2
Slowly lean back onto hands, then forearms, then onto back if comfortable.
- 3
Use bolsters under back to support the depth.
- 4
Strong stretch through quads and hip flexors — back off if knees complain.
- 5
Hold for 3–5 minutes; come out slowly.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Saddle Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Saddle Pose work?
The Saddle Pose primarily targets your quadriceps, hip flexors and lower back.
What equipment do I need for the Saddle Pose?
The Saddle Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Saddle Pose suitable for beginners?
The Saddle Pose is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Saddle Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Saddle Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, hip flexors and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.