Strength Training · Yoga
Goddess Pose
Goddess Pose is a wide, turned-out squat held with your torso upright. This yoga posture builds endurance in your thighs and hips while challenging lower-body control.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Step your feet wider than shoulder-width apart.
- Turn your toes outward to a comfortable angle.
- Place your hands on your hips.
- Bend your knees to lower your hips between your feet.
- Hold the squat with your torso upright.
- Press through your feet to straighten your legs.
- Step your feet back together.
Form cues
- Keep knees pointing toward your toes.
- Let your shoulders relax.
- Keep breathing smoothly.
Common mistakes
- Heels liftingUse a shallower squat so your heels stay grounded.
- Arching your lower backBring your ribs over your pelvis rather than pushing your chest forward.
Safety
Forcing your feet outward beyond your hip mobility can strain your knees. An overly wide or deep position can also irritate your groin.
- Use a nonslip surface so your feet cannot slide apart.
- Start with short holds before increasing the duration.
- End the hold if you feel sharp pain or pinching.
If you have existing knee, hip, or groin pain, use a chair-supported shallow hold or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Choose a depth you can maintain without your position changing as you tire.