Camel Pose
A kneeling backbend: the hips press forward and the hands reach back for the heels, opening the quadriceps, hip flexors and the whole front of the trunk in one position.
Primary muscles
- Quadriceps
- Hip Flexors
- Abs (Rectus Abdominis)
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Obliques
- Sets
- 2–3
- Duration
- 15–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Kneeling upright with knees hip-width apart, shins and the tops of the feet on the floor, hands on the lower back.
Press the hips forward so they stay over the knees.
Lift the chest and lean back, keeping the glutes gently squeezed.
Reach back one hand at a time to hold your heels and let the head follow the spine to look up at the ceiling.
Hold, then bring the hands to the lower back and rise up slowly, leading with the chest.
Breathing: Breathe steadily through the chest; don't hold your breath in the backbend.
Coaching tips
Hips over knees
Lift the chest before you lean
Neck long, not cranked back
Common mistakes
Sitting the hips back toward the heels
Hinging at the lower back instead of lifting the chest
Dropping the head back hard
Coming out of the pose too quickly
Safety notes
Tuck the toes to raise the heels, or keep the hands on the lower back, if the heels are out of reach.
Skip it with acute lower back or neck pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.