How to Do Half Lotus

Half Lotus is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Half Lotus

  1. 01Sit on the floor with your legs extended in front of you.
  2. 02Bend your right knee and place your right foot onto your left thigh.
  3. 03Fold your left leg underneath your right thigh in a cross-legged position.
  4. 04Maintain an upright posture and let the knees descend toward the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Half Lotus

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

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

Stack your spine vertically and avoid leaning forward to ensure the stretch stays in the hips.

Same coaching engine used inside the A90 app

05 / FAQ

Half Lotus questions

What muscles does Half Lotus work?

Half Lotus is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Half Lotus correctly?

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot onto your left thigh. Fold your left leg underneath your right thigh in a cross-legged position. Maintain an upright posture and let the knees descend toward the floor.

What is the A90 coach tip for Half Lotus?

Stack your spine vertically and avoid leaning forward to ensure the stretch stays in the hips.

Is Half Lotus suitable for beginners?

Half Lotus is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Half Lotus?

No. Half Lotus 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 half lotus into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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