Shiva Squat anatomy

Shiva Squat · Eka Pada Utkatasana (Shiva Squat) · Tư thế ngồi xổm Shiva

Shiva Squat mainly works quadriceps (right), gluteus maximus (right), hamstrings (left); it stretches erector spinae; gluteus medius (right), soleus (right), tibialis anterior (right) stabilize.

Opening the 3D model…

Despite the name, this is a one-legged balance rather than a squat. Stand on the right leg, bend the right knee deeply and lower the hips as if sitting into a chair, the knee tracking the second toe and the heel rooted. Bend the left knee and lift the left foot behind you, the left shin about parallel to the floor and the left knee drawn close to, or lightly touching, the right calf. Fold the torso forward over the right thigh, both arms hanging straight with the fingertips touching the floor in front of the standing foot only for balance, not to take weight; the neck relaxes and the breath stays even. The front thigh, buttock and calf of the standing leg work very hard, the muscles around the ankle keep adjusting the balance, and the buttock and back muscles lengthen as the torso folds. With knee pain lower the hips less; when you are new to it, keep the left toes on the floor behind you or rest the hands on blocks.

Muscles in this pose

Working (contracting): Quadriceps (right), Gluteus maximus (right), Hamstrings (left)

Stretching: Erector spinae

Stabilizing: Gluteus medius (right), Soleus (right), Tibialis anterior (right), Tibialis posterior (right), Fibularis group (right), Adductors (left), Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Holds the standing knee deeply bent and carries most of the weight
• Gluteus maximus · Working (contracting): Holds the hips low and controls the torso folding over the thigh
• Hamstrings · Working (contracting): Holds the left knee bent with the foot lifted behind
• Erector spinae · Stretching: Lengthens as the torso folds over the thigh
• Gluteus medius · Stabilizing: Keeps the knee from falling in and the pelvis level
• Soleus · Stabilizing: Controls the shin as the ankle bends deeply
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot
• Adductors · Stabilizing: Draws the left knee in toward the right calf

Practice cues

• Standing knee tracks the second toe; don't let it fall inward
• Root the standing heel and spread the weight over the whole foot
• Fingertips only touch the floor lightly; the standing leg carries all the weight

Benefits

• Builds strength and endurance in the thigh, glutes and calf of the standing leg
• Trains balance and steadiness of the ankle and knee
• Stretches the glutes and back muscles as the torso folds

Cautions / contraindications

• Use caution with knee pain or a knee injury; lower the hips less
• Use caution with an ankle injury; practise near a wall or a chair
• Dizziness or low blood pressure: come up slowly and don't keep the head low for long

Easier variations

• Keep the back toes on the floor behind you, lifting only the heel
• Rest the hands on blocks and lower the hips less

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Standing Split Urdhva Prasarita Eka Padasana
• Dancer Pose Natarajasana
• Warrior III Virabhadrasana III
• Half Locust Pose Ardha Salabhasana
• Standing Head-to-Knee Pose Dandayamana Janu Sirsasana (Bikram)
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)