Extended Side Angle Pose

Muscles worked by the Extended Side Angle Pose

Primary

ObliquesOblique AbdominalsQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsGlute MediusGluteus Medius

Also called: oblique, obliques, side abs, external oblique, internal oblique, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Extended Side Angle Pose

1. Stand wide with the front foot turned out and the back foot angled slightly in.
2. Bend the front knee until it stacks over the ankle and keep the back leg straight.
3. Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear.
4. Hold the position for the prescribed time, turning the chest towards the ceiling.
5. Straighten the front leg to come up and repeat on the other side.

Form tips

• Press the outer edge of the back foot down; the pose loses its base as soon as that heel lifts.
• Keep the front knee pointing at the middle toes rather than drifting inwards.
• Take the forearm on the thigh instead of the hand on the floor to keep the chest open.

At a glance

Extended Side Angle Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Banded Terminal Knee Extension
• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Bodyweight Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "extended-side-angle",
  "name_en": "Extended Side Angle Pose",
  "name_de": "Gestreckte Seitwinkelhaltung",
  "name_es": "Ángulo Lateral Extendido",
  "description_en": "A wide-stance standing pose with the front knee bent and the torso extended over the front thigh, so one long line runs from the back heel to the top hand.",
  "description_de": "Ein weiter Stand mit gebeugtem vorderem Knie und über den Oberschenkel gestrecktem Oberkörper, sodass eine lange Linie von der hinteren Ferse bis zur oberen Hand läuft.",
  "description_es": "Una postura de pie con base amplia, la rodilla delantera flexionada y el torso extendido sobre ese muslo, formando una línea larga desde el talón trasero hasta la mano de arriba.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "obliques",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "gluteus_medius"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand wide with the front foot turned out and the back foot angled slightly in.",
    "Bend the front knee until it stacks over the ankle and keep the back leg straight.",
    "Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear.",
    "Hold the position for the prescribed time, turning the chest towards the ceiling.",
    "Straighten the front leg to come up and repeat on the other side."
  ],
  "instructions_de": [
    "Steh weit, der vordere Fuß nach außen gedreht, der hintere leicht nach innen.",
    "Beug das vordere Knie, bis es über dem Sprunggelenk steht, und halte das hintere Bein gestreckt.",
    "Leg den vorderen Unterarm auf den Oberschenkel oder die Hand auf Boden oder Block und streck den oberen Arm über das Ohr.",
    "Halte die Position für die vorgegebene Zeit und dreh die Brust Richtung Decke.",
    "Streck das vordere Bein, um hochzukommen, und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Sepárate en una base amplia con el pie delantero girado hacia fuera y el trasero algo hacia dentro.",
    "Flexiona la rodilla delantera hasta que quede sobre el tobillo y mantén la pierna trasera estirada.",
    "Apoya el antebrazo delantero sobre el muslo, o la mano en el suelo o un bloque, y estira el brazo de arriba por encima de la oreja.",
    "Mantén la posición durante el tiempo indicado, girando el pecho hacia el techo.",
    "Estira la pierna delantera para subir y repite del otro lado."
  ],
  "tips_en": [
    "Press the outer edge of the back foot down; the pose loses its base as soon as that heel lifts.",
    "Keep the front knee pointing at the middle toes rather than drifting inwards.",
    "Take the forearm on the thigh instead of the hand on the floor to keep the chest open."
  ],
  "tips_de": [
    "Druck die Außenkante des hinteren Fußes in den Boden - hebt die Ferse, verliert die Haltung ihre Basis.",
    "Lass das vordere Knie zu den mittleren Zehen zeigen, statt nach innen zu kippen.",
    "Nimm den Unterarm auf den Oberschenkel statt der Hand auf den Boden, um die Brust offen zu halten."
  ],
  "tips_es": [
    "Presiona el borde externo del pie trasero; la postura pierde su base en cuanto ese talón se levanta.",
    "Mantén la rodilla delantera apuntando a los dedos centrales en lugar de dejarla caer hacia dentro.",
    "Apoya el antebrazo en el muslo en lugar de la mano en el suelo para conservar el pecho abierto."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/extended-side-angle-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "extended-side-angle");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.