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Hamstrings · Beginner

Triangle Pose

Standing triangle pose combining hamstring and adductor length with controlled thoracic rotation.

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Triangle Pose demonstration

Exercise overview

Training details

HamstringsAdductorsObliquesGlutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand with a wide stance and turn the front foot forward while the back foot angles slightly in.
  2. 02Reach the front arm forward as the front hip folds back.
  3. 03Place the lower hand on the shin, ankle, floor, or block without collapsing into it.
  4. 04Rotate the chest open and reach the top arm upward.
  5. 05Keep both legs active, then come up by pressing through the feet.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHalf Moon Pose

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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