Back · Bodyweight
Sitting Lotus Rest Pose
How to do the sitting lotus rest 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
Sit cross legged in a lotus or comfortable seated position with your hands resting on your knees. Lengthen your spine, relax your shoulders, and breathe slowly and evenly. Use this pose to recover and reset between efforts.
- 1A tall relaxed spine stacked over the hips
- 2Slow steady breathing and soft shoulders
- 3A calm settled feeling through the body
Common mistakes
- Do not slouch or round the lower back
- Avoid forcing the knees down if the hips are tight
- Do not tense the shoulders up toward the ears
Muscles worked
The sitting lotus rest pose mainly works the lower back.
- Lower BackPrimary
- Lower AbsMinor
Kovo programs the sitting lotus rest 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.