Pyramid Pose

Muscles worked by the Pyramid Pose

Primary

HamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeCalvesGastrocnemius

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Pyramid Pose

1. Step one foot back about a leg's length and turn the back foot out slightly.
2. Square both hip points towards the front of the mat and keep both legs straight.
3. Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.
4. Hold the fold for the prescribed time with the spine long rather than rounded.
5. Press into the feet to come up and repeat on the other side.

Form tips

• Shorten the stance until both hips can face forward; length is worth less than square hips.
• Use blocks under the hands so the chest can keep reaching towards the shin.
• Micro-bend the front knee if the hamstring grips.

At a glance

Pyramid Pose in German & Spanish

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

Related exercises

• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift
• Banded Standing Leg Curl
• Bench Hamstring Stretch
• EZ-Bar Romanian Deadlift
• Good Morning
• Head-to-Knee Pose

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": "pyramid-pose",
  "name_en": "Pyramid Pose",
  "name_de": "Pyramide",
  "name_es": "Postura de la Pirámide",
  "description_en": "A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square.",
  "description_de": "Eine stehende Vorbeuge über das gestreckte vordere Bein in kurzer Schrittstellung - isoliert die Beinrückseite vorn, während beide Hüften parallel bleiben.",
  "description_es": "Una flexión de pie sobre la pierna delantera estirada en un paso corto, que aísla el isquiotibial de esa pierna mientras ambas caderas quedan cuadradas.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gastrocnemius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Step one foot back about a leg's length and turn the back foot out slightly.",
    "Square both hip points towards the front of the mat and keep both legs straight.",
    "Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.",
    "Hold the fold for the prescribed time with the spine long rather than rounded.",
    "Press into the feet to come up and repeat on the other side."
  ],
  "instructions_de": [
    "Stell einen Fuß etwa eine Beinlänge nach hinten und dreh ihn leicht nach außen.",
    "Richte beide Hüftpunkte zur Mattenvorderkante aus und halte beide Beine gestreckt.",
    "Beuge dich aus der Hüfte über das vordere Bein und bring die Hände auf Boden, Blöcke oder das Schienbein.",
    "Halte die Vorbeuge für die vorgegebene Zeit, mit langer statt runder Wirbelsäule.",
    "Druck über die Füße hoch und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Lleva un pie atrás cerca del largo de una pierna y gíralo ligeramente hacia fuera.",
    "Cuadra ambas caderas hacia el frente de la esterilla y mantén las dos piernas estiradas.",
    "Bascula desde las caderas y flexiona sobre la pierna delantera, llevando las manos al suelo, a bloques o a la espinilla.",
    "Mantén la flexión durante el tiempo indicado, con la columna larga en lugar de redondeada.",
    "Empuja con los pies para subir y repite del otro lado."
  ],
  "tips_en": [
    "Shorten the stance until both hips can face forward; length is worth less than square hips.",
    "Use blocks under the hands so the chest can keep reaching towards the shin.",
    "Micro-bend the front knee if the hamstring grips."
  ],
  "tips_de": [
    "Verkürze den Stand, bis beide Hüften nach vorn zeigen - Länge ist weniger wert als parallele Hüften.",
    "Nimm Blöcke unter die Hände, damit die Brust weiter Richtung Schienbein reichen kann.",
    "Beug das vordere Knie minimal, wenn die Beinrückseite blockiert."
  ],
  "tips_es": [
    "Acorta el paso hasta que ambas caderas puedan mirar al frente; la longitud vale menos que las caderas cuadradas.",
    "Usa bloques bajo las manos para que el pecho siga acercándose a la espinilla.",
    "Deja una micro flexión en la rodilla delantera si el isquiotibial se agarrota."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/pyramid-pose-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 === "pyramid-pose");

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.