How to Do Bow Pose

Bow Pose is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bow Pose

  1. 01Lie face down on the floor with your legs hip-width apart.
  2. 02Bend your knees and reach back to grasp your ankles with both hands.
  3. 03Inhale deeply and lift your chest off the mat while simultaneously kicking your feet up and back.
  4. 04Gaze forward and maintain a neutral neck position while balancing on your abdomen.
  5. 05Hold the position while breathing deeply and then slowly release on an exhale.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bow Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on kicking your shins back into your hands rather than pulling with your arms to create tension.

Same coaching engine used inside the A90 app

05 / FAQ

Bow Pose questions

What muscles does Bow Pose work?

Bow Pose is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Bow Pose correctly?

Lie face down on the floor with your legs hip-width apart. Bend your knees and reach back to grasp your ankles with both hands. Inhale deeply and lift your chest off the mat while simultaneously kicking your feet up and back. Gaze forward and maintain a neutral neck position while balancing on your abdomen. Hold the position while breathing deeply and then slowly release on an exhale.

What is the A90 coach tip for Bow Pose?

Focus on kicking your shins back into your hands rather than pulling with your arms to create tension.

Is Bow Pose suitable for beginners?

Bow Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bow Pose?

No. Bow Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bow pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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