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Prayer Squat Yoga Pose

Prayer Squat Yoga Pose

The Prayer Squat Yoga Pose is a powerful and invigorating exercise that combines elements of yoga and strength training. This dynamic movement engages multiple muscle groups, promoting flexibility, balance, and muscular endurance. The Prayer Squat Yoga Pose primarily targets the lower body, including the quadriceps, glutes, and hamstrings. Additionally, it activates the core muscles, aiding in stability and overall body strength. This exercise also requires a profound level of concentration and focus, helping to calm the mind and reduce stress. By assuming a deep squat position with the feet together and heels grounded, the Prayer Squat Yoga Pose provides an excellent stretch for the hips, ankles, and lower back. The pressing of the palms together at the chest level intensifies the engagement of the upper body, particularly the shoulders and chest muscles. Incorporating the Prayer Squat Yoga Pose into your regular workout routine can improve lower body strength, flexibility, and balance. It can also enhance body awareness and promote better posture. However, like any exercise, it is important to perform it with proper form and technique to prevent injury and maximize its benefits.


  • Start by standing straight with your feet shoulder-width apart.
  • Bring your palms together in front of your chest, with your fingers pointing upwards.
  • Slowly lower your body down into a squat position, keeping your palms pressed against each other.
  • Make sure your knees are aligned with your toes and your back remains straight.
  • Hold this position for a few breaths, focusing on deep inhales and exhales.
  • To come out of the pose, slowly push through your heels and rise back up to standing.
  • Repeat the prayer squat yoga pose for the desired number of repetitions or as instructed by your fitness trainer.

Tips & Tricks

  • Focus on proper alignment and posture throughout the pose.
  • Engage your core muscles to maintain stability and balance.
  • Take slow and controlled breaths to enhance relaxation and deepen the pose.
  • Gradually increase the duration of holding the pose as your flexibility improves.
  • Stretch your arms upwards while in the prayer squat position to add an upper body stretch.
  • Practice regular hip-opening exercises to improve your range of motion in this pose.
  • Squeeze your glutes and thighs together to activate the muscles and enhance the effectiveness of the pose.
  • Listen to your body and modify the pose as needed to avoid any discomfort or pain.
  • Include this pose in your daily routine to reap the full benefits of its stretching and strengthening effects.
  • Stay consistent and patient, as progress in this pose may take time.

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