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Half Hero Pose (Ardha Virasana)

Kneel with one leg extended forward, sit the same-side glute down beside the bent foot (not on the heel), and hold this deep quad and knee stretch. Alternate sides.

60s each sideAdvancedSeatedNo equipment

How to do the Half Hero Pose (Ardha Virasana)

  1. Kneel with one leg extended forward.
  2. Sit the same-side glute down beside the bent foot (not on the heel).
  3. And hold this deep quad and knee stretch. Alternate sides.

What it targets

Primary muscle groups: Quads, Knees, Hips.

Commonly included in conservative-care programs for: Knee Pain, ACL Recovery.

Body Fix walks you through the Half Hero Pose (Ardha Virasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.