How to Do Half Monkey Pose

Half Monkey Pose is a hamstrings exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Hamstrings

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Half Monkey Pose

  1. 01Begin in a kneeling lunge with your right knee forward and left knee on the floor.
  2. 02Straighten your right leg and shift your hips back over your left knee.
  3. 03Flex your right foot so the toes point toward the ceiling.
  4. 04Place your fingertips on the floor on either side of the front leg.
  5. 05Keep your spine long as you fold slightly forward over the right thigh.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Half Monkey Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Hamstrings Bends the knee and extends the hip.

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

Keep your hips square and your front foot flexed to deepen the stretch in the hamstring.

Same coaching engine used inside the A90 app

05 / FAQ

Half Monkey Pose questions

What muscles does Half Monkey Pose work?

Half Monkey Pose is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Half Monkey Pose correctly?

Begin in a kneeling lunge with your right knee forward and left knee on the floor. Straighten your right leg and shift your hips back over your left knee. Flex your right foot so the toes point toward the ceiling. Place your fingertips on the floor on either side of the front leg. Keep your spine long as you fold slightly forward over the right thigh.

What is the A90 coach tip for Half Monkey Pose?

Keep your hips square and your front foot flexed to deepen the stretch in the hamstring.

Is Half Monkey Pose suitable for beginners?

Half Monkey Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Half Monkey Pose?

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

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