How to do the Half Lotus Stretch
- Sit on the floor, legs straight, torso upright.
- Bend one knee out and rest the foot sole up on the other thigh.
- One hand under the foot, the other on the bent knee.
- Hold with steady breathing, then switch sides.
Full technique — 6 steps
- Sit upright on the floor with both legs extended straight in front of you.
- Bend one knee out to the side and lift that foot toward your body.
- Rest the foot sole up on top of the straight leg's thigh, close to your hip.
- Support the foot with one hand and rest the other hand on the bent knee.
- Sit tall and let the bent knee lower toward the floor only until you feel the stretch in the outer hip.
- Hold the position with steady breathing, then switch sides and repeat.
Common mistakes
- Rounding through the lower back
- Pushing the knee down by force
- Twisting the knee instead of the hip
- Forcing a painful range
Form cues
- Sit tall first
- Move from the hip
- Stretch the outer hip
- Breathe slowly
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Seated Glute Stretch
- This exercise Half Lotus Stretch
- Harder Double Pigeon Pose
Too hard for now? Start with the Seated Glute Stretch.
Quick answers
What muscles does the Half Lotus Stretch work?
Primary: Glutes 7/10, Hips 7/10. Also works: Hip adductors 4/10, Hamstrings 3/10.
When should I do the Half Lotus Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Half Lotus Stretch?
Strength: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 6 reps in reserve.
What is an easier version of the Half Lotus Stretch?
Seated Glute Stretch (Beginner).
What is a harder version of the Half Lotus Stretch?
Double Pigeon Pose (Intermediate).
