Mountain Pose

Muscles worked by the Mountain Pose

Primary

Lower BackErector Spinae

Secondary

CalvesGastrocnemiusQuadsQuadriceps Femoris

Also called: erector spinae, spinal erectors, lower back muscles, back extensors.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Mountain Pose

1. Stand with the feet hip-width apart and spread the weight evenly across both feet.
2. Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.
3. Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.
4. Hold the posture for the prescribed time, breathing evenly.
5. Notice where the weight sits and rebalance it towards the middle of each foot.

Form tips

• Lift and spread the toes once, then set them down; it resets the arch of the foot.
• Keep the knees soft rather than locked back.
• Let the shoulders roll back and down without pinning the shoulder blades together.

At a glance

Mountain Pose in German & Spanish

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

Related exercises

• Back Lever
• Corpse Pose

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": "mountain-pose",
  "name_en": "Mountain Pose",
  "name_de": "Berghaltung",
  "name_es": "Postura de la Montaña",
  "description_en": "The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.",
  "description_de": "Die Grundhaltung im Stand: Füße geerdet, Beine aktiv, Wirbelsäule lang, Schultern entspannt - die Referenzausrichtung für alle anderen Standhaltungen.",
  "description_es": "La postura básica de pie: pies enraizados, piernas activas, columna larga y hombros relajados. Es la referencia de alineación con la que se miden las demás posturas de pie.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "full_body",
  "primary_muscles": [
    "erector_spinae"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "quadriceps"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with the feet hip-width apart and spread the weight evenly across both feet.",
    "Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.",
    "Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.",
    "Hold the posture for the prescribed time, breathing evenly.",
    "Notice where the weight sits and rebalance it towards the middle of each foot."
  ],
  "instructions_de": [
    "Stell dich hüftbreit hin und verteil das Gewicht gleichmäßig auf beide Füße.",
    "Aktivier die Oberschenkel leicht und lass das Steißbein sinken, sodass das Becken neutral steht.",
    "Stapel die Rippen über dem Becken und den Kopf über den Rippen, die Arme hängen entspannt.",
    "Halte die Haltung für die vorgegebene Zeit und atme gleichmäßig.",
    "Achte darauf, wo das Gewicht liegt, und bring es zur Mitte jedes Fußes zurück."
  ],
  "instructions_es": [
    "Ponte de pie con los pies a la anchura de las caderas y reparte el peso por igual entre ambos.",
    "Activa ligeramente los muslos y deja caer el coxis para que la pelvis quede neutra.",
    "Alinea las costillas sobre la pelvis y la cabeza sobre las costillas, con los brazos relajados a los lados.",
    "Mantén la postura durante el tiempo indicado, respirando con regularidad.",
    "Observa dónde queda el peso y devuélvelo al centro de cada pie."
  ],
  "tips_en": [
    "Lift and spread the toes once, then set them down; it resets the arch of the foot.",
    "Keep the knees soft rather than locked back.",
    "Let the shoulders roll back and down without pinning the shoulder blades together."
  ],
  "tips_de": [
    "Heb die Zehen einmal an, spreiz sie und setz sie ab - das richtet das Fußgewölbe neu aus.",
    "Halte die Knie weich statt durchgestreckt.",
    "Lass die Schultern nach hinten unten sinken, ohne die Schulterblätter zusammenzukneifen."
  ],
  "tips_es": [
    "Levanta y abre los dedos de los pies una vez y vuelve a apoyarlos; eso reinicia el arco del pie.",
    "Mantén las rodillas blandas en lugar de bloquearlas.",
    "Deja que los hombros roten atrás y abajo sin apretar las escápulas entre sí."
  ],
  "met": 2.0,
  "images": {
    "flat": {
      "main": "images/flat/mountain-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 === "mountain-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.