Quick Answer
Half Moon Pose (Ardha Chandrasana) is a intermediate yoga exercise that targets your glutes, obliques and quadriceps. It uses only your bodyweight. From a side-bending standing pose, place bottom hand on floor (or block) ~12in in front of front foot.
Video Tutorial
How to Perform the Half Moon Pose (Ardha Chandrasana)
- 1
From a side-bending standing pose, place bottom hand on floor (or block) ~12in in front of front foot.
- 2
Lift back leg to hip height, parallel to floor; flex foot.
- 3
Open hips and chest toward the ceiling; top arm reaches up.
- 4
Gaze up at top hand or down for balance.
- 5
Hold for 5 breaths, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Half Moon Pose (Ardha Chandrasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Half Moon Pose (Ardha Chandrasana) work?
The Half Moon Pose (Ardha Chandrasana) primarily targets your glutes, obliques and quadriceps.
What equipment do I need for the Half Moon Pose (Ardha Chandrasana)?
The Half Moon Pose (Ardha Chandrasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Half Moon Pose (Ardha Chandrasana) suitable for beginners?
The Half Moon Pose (Ardha Chandrasana) is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Half Moon Pose (Ardha Chandrasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Half Moon Pose (Ardha Chandrasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, obliques and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.