Legs · Bodyweight
Prayer Squat Yoga Pose
How to do the prayer squat yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand with feet a little wider than your hips, then sink into a deep squat with your heels down and torso upright. Bring your palms together at your chest and press your elbows gently against the inside of your knees to open your hips. Hold the position and breathe, sinking a little deeper with each exhale.
- 1A stretch through your hips, groin, and lower back
- 2Your elbows gently pressing your knees open
- 3Heels grounded with your chest staying tall
Common mistakes
- Letting your heels lift off the floor
- Rounding your back or collapsing your chest forward
- Forcing the depth into pain instead of easing in
Muscles worked
The prayer squat yoga pose mainly works the adductors, with the hip flexors, lower back, and glutes assisting.
- AdductorsPrimary
- Hip FlexorsSupport
- Lower BackSupport
- GlutesSupport
- QuadsMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the prayer squat yoga pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.