Garland Pose

Muscles worked by the Garland Pose

Primary

AdductorsHip AdductorsGlutesGluteus Maximus

Secondary

QuadsQuadriceps FemorisSoleus

Also called: hip adductors, inner thigh, adductor muscles, groin, glute, glutes.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Garland Pose

1. Stand with the feet a little wider than the hips and the toes turned slightly out.
2. Squat down as low as the ankles allow, keeping the heels on the floor.
3. Bring the palms together at the chest and press the elbows against the inner knees.
4. Hold the position for the prescribed time with the chest lifted and the spine long.
5. Press through the feet to stand back up.

Form tips

• Roll a towel under the heels if they lift; forcing them down rounds the lower back instead.
• Widen the stance to make room for the pelvis rather than squeezing into a narrow squat.
• Press the knees and elbows against each other lightly to keep the chest from collapsing.

At a glance

Garland Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Adductor Stretch
• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "garland-pose",
  "name_en": "Garland Pose",
  "name_de": "Girlanden-Haltung",
  "name_es": "Postura de la Guirnalda",
  "description_en": "A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.",
  "description_de": "Eine tiefe Hocke mit aufgesetzten Fersen, bei der die Ellbogen die Knie nach außen drücken - öffnet Hüfte, Sprunggelenke und unteren Rücken.",
  "description_es": "Una sentadilla profunda sostenida con los talones apoyados y los codos empujando las rodillas hacia fuera, usada para abrir caderas, tobillos y zona lumbar.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors",
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "quadriceps",
    "soleus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with the feet a little wider than the hips and the toes turned slightly out.",
    "Squat down as low as the ankles allow, keeping the heels on the floor.",
    "Bring the palms together at the chest and press the elbows against the inner knees.",
    "Hold the position for the prescribed time with the chest lifted and the spine long.",
    "Press through the feet to stand back up."
  ],
  "instructions_de": [
    "Stell die Füße etwas breiter als hüftbreit, die Zehen leicht nach außen.",
    "Geh so tief in die Hocke, wie die Sprunggelenke es zulassen, und lass die Fersen am Boden.",
    "Bring die Handflächen vor der Brust zusammen und druck die Ellbogen gegen die Innenseite der Knie.",
    "Halte die Position für die vorgegebene Zeit, mit aufgerichtetem Brustkorb und langer Wirbelsäule.",
    "Druck über die Füße zurück in den Stand."
  ],
  "instructions_es": [
    "Ponte de pie con los pies algo más separados que las caderas y las puntas ligeramente hacia fuera.",
    "Baja en cuclillas todo lo que permitan los tobillos, manteniendo los talones en el suelo.",
    "Junta las palmas frente al pecho y presiona los codos contra la cara interna de las rodillas.",
    "Mantén la posición durante el tiempo indicado, con el pecho alto y la columna larga.",
    "Empuja con los pies para volver a ponerte de pie."
  ],
  "tips_en": [
    "Roll a towel under the heels if they lift; forcing them down rounds the lower back instead.",
    "Widen the stance to make room for the pelvis rather than squeezing into a narrow squat.",
    "Press the knees and elbows against each other lightly to keep the chest from collapsing."
  ],
  "tips_de": [
    "Roll ein Handtuch unter die Fersen, wenn sie abheben - erzwungenes Aufsetzen rundet den unteren Rücken.",
    "Stell die Füße breiter, um Platz für das Becken zu schaffen, statt dich in eine enge Hocke zu quetschen.",
    "Druck Knie und Ellbogen leicht gegeneinander, damit der Brustkorb nicht zusammensackt."
  ],
  "tips_es": [
    "Coloca una toalla enrollada bajo los talones si se levantan; forzarlos redondea la zona lumbar.",
    "Abre más los pies para dejar espacio a la pelvis en lugar de encajarte en una sentadilla estrecha.",
    "Presiona ligeramente rodillas y codos entre sí para que el pecho no se hunda."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/garland-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "garland-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.