Legs · Bodyweight
Yoga Vajrasana Thunderbolt Diamond Pose
How to do the yoga vajrasana thunderbolt diamond 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
Kneel on the floor with your shins flat and the tops of your feet pressing down, then sit back so your hips rest on your heels. Lengthen your spine, stack your head over your hips, and rest your hands on your thighs. Hold the position and breathe slowly into the stretch through your thighs and ankles.
- 1A gentle stretch through your quads, ankles, and the tops of your feet
- 2Your spine long and your chest open with relaxed shoulders
- 3Steady, even breathing settling your weight into your heels
Common mistakes
- Don't let your lower back round or your shoulders slump forward
- Avoid forcing your hips down if your ankles or knees complain
- Don't hold your breath; keep it slow and steady
Muscles worked
The yoga vajrasana thunderbolt diamond pose mainly works the quads, with the hip flexors and tibialis anterior assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the yoga vajrasana thunderbolt diamond 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.