Tree Pose

Muscles worked by the Tree Pose

Primary

Glute MediusGluteus MediusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeSoleus

Also called: glute med, gluteus medius, side glute, hip abductor glute, quad, quads.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Tree Pose

1. Stand tall and shift the weight onto one foot.
2. Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee.
3. Press the foot and the leg into each other and level the hips.
4. Bring the hands to the chest or overhead and hold for the prescribed time.
5. Lower the foot and repeat on the other side.

Form tips

• Never rest the foot against the side of the knee; above or below it only.
• Fix the gaze on a still point to steady the balance.
• Keep the pelvis facing forward instead of letting the lifted knee pull it open.

At a glance

Tree Pose in German & Spanish

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

Related exercises

• Banded Clamshell
• Banded Fire Hydrant
• Banded Lateral Walk
• Banded Seated Hip Abduction
• Banded Squat
• Banded Standing Hip Abduction
• Banded Sumo Walk
• Banded Terminal Knee Extension

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": "tree-pose",
  "name_en": "Tree Pose",
  "name_de": "Baumhaltung",
  "name_es": "Postura del Árbol",
  "description_en": "A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level.",
  "description_de": "Eine einbeinige Standbalance: die Sohle des freien Fußes liegt an Wade oder Innenschenkel, die Hüften bleiben waagerecht.",
  "description_es": "Un equilibrio de pie sobre una pierna con la planta del pie libre apoyada en la pantorrilla o el muslo interno y las caderas niveladas.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "soleus"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall and shift the weight onto one foot.",
    "Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee.",
    "Press the foot and the leg into each other and level the hips.",
    "Bring the hands to the chest or overhead and hold for the prescribed time.",
    "Lower the foot and repeat on the other side."
  ],
  "instructions_de": [
    "Steh aufrecht und verlager das Gewicht auf einen Fuß.",
    "Setz die Sohle des anderen Fußes an die innere Wade oder den Innenschenkel, nie ans Knie.",
    "Druck Fuß und Bein gegeneinander und halte die Hüften waagerecht.",
    "Bring die Hände vor die Brust oder über den Kopf und halte für die vorgegebene Zeit.",
    "Setz den Fuß ab und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Ponte de pie y pasa el peso a un pie.",
    "Apoya la planta del otro pie en la cara interna de la pantorrilla o del muslo, evitando la rodilla.",
    "Presiona el pie y la pierna entre sí y nivela las caderas.",
    "Lleva las manos al pecho o por encima de la cabeza y mantén durante el tiempo indicado.",
    "Baja el pie y repite del otro lado."
  ],
  "tips_en": [
    "Never rest the foot against the side of the knee; above or below it only.",
    "Fix the gaze on a still point to steady the balance.",
    "Keep the pelvis facing forward instead of letting the lifted knee pull it open."
  ],
  "tips_de": [
    "Setz den Fuß nie seitlich ans Knie - nur darüber oder darunter.",
    "Fixier einen ruhigen Punkt mit dem Blick, das stabilisiert die Balance.",
    "Halte das Becken nach vorn gerichtet, statt es vom angehobenen Knie aufdrehen zu lassen."
  ],
  "tips_es": [
    "No apoyes nunca el pie contra el lateral de la rodilla; solo por encima o por debajo.",
    "Fija la mirada en un punto quieto para estabilizar el equilibrio.",
    "Mantén la pelvis mirando al frente en lugar de dejar que la rodilla elevada la abra."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/tree-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 === "tree-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.