Quick Answer
Camel Pose is a beginner stretching exercise that targets your quadriceps, abdominals and chest. It uses only your bodyweight. Kneel floor, knees hip-width.
Video Tutorial
How to Perform the Camel Pose
- 1
Kneel floor, knees hip-width.
- 2
Place hands on lower back, fingers down.
- 3
Inhale, lift chest.
- 4
Exhale, lean back, arching spine.
- 5
Optionally reach hands back to grasp heels.
- 6
Push hips forward.
- 7
Look up or let head drop back carefully.
- 8
Hold 15-30s. Return slowly.
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.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Camel Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Sky Reach Squat
Quadriceps, Glutes, Hip Flexors • Body Only
Dynamic Stretch
Shoulders, Chest, Hamstrings, Quadriceps • Body Only
Chest Wall Stretch
Chest • Other
Dynamic Mobility Squat
Quadriceps, Glutes • Body Only
Kneeling Lunge Stretch
Hip Flexors, Quadriceps • Body Only
Wall Plank
Abdominals, Shoulders • Other
Frequently Asked Questions
What muscles does the Camel Pose work?
The Camel Pose primarily works your quadriceps, abdominals and chest. Secondary muscles include the glutes, lower back, hip flexors and neck.
What equipment do I need for the Camel Pose?
The Camel Pose 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 Camel Pose suitable for beginners?
Yes. The Camel Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Camel Pose 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 Camel Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, abdominals and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.