Tiger Curl Pose
Expert Advice
Engage your core and glutes throughout the movement to maintain stability and to protect your lower back.
How-to-do Steps
- Begin on your hands and knees in a tabletop position.
- Extend your right leg back and reach your left arm forward.
- Round your spine and bring your right knee to your left elbow under your torso.
- Extend back to the starting position.
- Repeat for 8-12 reps, then switch sides.
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Muscles Worked
Tiger Curl Pose primarily targets the Quads, Hamstrings, Calves, Glutes, Lats, Abs, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings14%
Calves14%
Glutes14%
Lats14%
Abs14%
Triceps14%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Tiger Curl Pose work?
Tiger Curl Pose primarily targets the Quads, Hamstrings, Calves, Glutes, Lats, Abs, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Tiger Curl Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Tiger Curl Pose suitable for beginners?
Yes, Tiger Curl Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
