Garland Pose
Looping clip from the Homie Fit app
Exercise · Glutes
Garland Pose
- Stretch
- No jumping
- Standing
Difficulty
Beginner
Standard set
40 s
Intermediate level in the app
Calories
≈ 25kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Squat deep with your feet wide and turned out.
- 2
Press your elbows against your knees.
- 3
Bring your palms together and lengthen your spine.
Put a towel under your heels if they lift.
Muscles worked
- Mobility
- Glutes
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 10 | 12 | 14 | 16 |
| 10 min | 21 | 25 | 29 | 33 |
| 20 min | 41 | 49 | 57 | 65 |
| 30 min | 62 | 74 | 86 | 98 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
Variations
In these workouts
Keep exploring
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- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
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- Personal 4-week plan
- Live AI form check
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- Works offline
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