Astride Single Support

One foot planted, one knee down. A lunge pattern with a balance tax.

Astride a supine partner, the working body loaded like a squat or lunge pattern. Among the highest-cost families: quadriceps and glutes drive continuous concentric work with no surface taking the weight.

Difficulty 5 of 5Vigorous · minutes counted 2×

Muscle groups loaded

Glutes
Adductors
Core
Calves

Limiting capacity

Endurance limits this posture. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.

Train it · Deep Base Test your limiter

Intensity

What it costs, by role

Modelled intensity by role for Astride Single Support
Role	METs	Band	Active-minute credit
Active role	8.0	Vigorous	2×
Receiving role	4.5	Moderate	1×

Light is under 3.0 METs, moderate 3.0–5.9, vigorous 6.0 and above (CDC). A session averaging at or above the vigorous line has its minutes credited at 2× in the Active Minutes ledger.

Energy

Modelled kilocalories

Modelled energy cost for Astride Single Support at 10, 20, 30 and 45 minutes for both reference bodies
Role · reference body	10 min	20 min	30 min	45 min
Active role · Male 82 kg	115	230	344	517
Active role · Female 68 kg	95	190	286	428
Receiving role · Male 82 kg	65	129	194	291
Receiving role · Female 68 kg	54	107	161	241

Estimates, not measurements

Every energy figure here is a modelled estimate, not a measurement. No study has measured cost position by position — the measured quantity is the session average (6.0 METs for men, 5.6 for women, Frappier 2013). These values distribute around that anchor by mechanical demand.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Values scale linearly with your own mass. If a position causes pain rather than effort, stop and see a clinician.

Mobility gate

Bodyweight squat to parallel, heels down, 45s hold.

Clear the gate before adding load or duration here. If range is the thing standing in the way, Open Hips is the block that builds it.

Prescribed preparation

01
Goblet squat
Weight at the chest, knees tracking out. 3 x 12 with a 2s bottom pause.
02
Bulgarian split squat
Rear foot elevated, torso tall. 3 x 8/side, controlled 3s descent.
03
Wall sit
Thighs parallel, 90° knees. 3 x 45s.
04
Eccentric release
Contract briefly, then lengthen over 6s. The half everyone skips. 3 x 10.
05
Tempo intervals
6 x 90s hard / 90s easy. Trains the surge capacity SQ rewards.

Cross-reference

Workouts that build this position · 24

Each of these loads the qualities this posture asks for. Equipment, modelled calories and the muscle groups worked are on every workout page.