Triangle Pose

Muscles worked by the Triangle Pose

Primary

HamstringsHamstring MusclesObliquesOblique Abdominals

Secondary

AdductorsHip AdductorsGlute MediusGluteus Medius

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

Equipment

No equipment — this is a bodyweight exercise.

How to do the Triangle Pose

1. Stand wide with the front foot turned out and the back foot angled slightly in.
2. Keep both legs straight and reach the front hand forward as the hips shift back.
3. Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up.
4. Hold the position for the prescribed time, turning the chest towards the ceiling.
5. Press into the feet to come up and repeat on the other side.

Form tips

• Reach out over the front leg before you tilt down; folding early collapses the pose.
• Use a block under the bottom hand rather than dragging the chest towards the floor.
• Keep both legs straight and the kneecaps lifted.

At a glance

Triangle 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
• Extended Side Angle Pose
• Good Morning

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": "triangle-pose",
  "name_en": "Triangle Pose",
  "name_de": "Dreieckshaltung",
  "name_es": "Postura del Triángulo",
  "description_en": "A wide-stance pose with both legs straight and the torso tilting sideways over the front leg, lengthening the hamstring and the whole side body.",
  "description_de": "Ein weiter Stand mit gestreckten Beinen, bei dem sich der Oberkörper seitlich über das vordere Bein neigt und Beinrückseite und ganze Seite verlängert.",
  "description_es": "Una postura de base amplia con ambas piernas estiradas y el torso inclinándose lateralmente sobre la pierna delantera, que alarga el isquiotibial y todo el costado.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings",
    "obliques"
  ],
  "secondary_muscles": [
    "adductors",
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand wide with the front foot turned out and the back foot angled slightly in.",
    "Keep both legs straight and reach the front hand forward as the hips shift back.",
    "Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up.",
    "Hold the position for the prescribed time, turning the chest towards the ceiling.",
    "Press into the feet to come up and repeat on the other side."
  ],
  "instructions_de": [
    "Steh weit, der vordere Fuß nach außen gedreht, der hintere leicht nach innen.",
    "Halte beide Beine gestreckt und streck die vordere Hand nach vorn, während die Hüften nach hinten wandern.",
    "Neig dich seitlich und bring die untere Hand ans Schienbein, an einen Block oder auf den Boden, der obere Arm zeigt nach oben.",
    "Halte die Position für die vorgegebene Zeit und dreh die Brust Richtung Decke.",
    "Druck über die Füße hoch 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.",
    "Mantén ambas piernas estiradas y estira la mano delantera hacia delante mientras las caderas van atrás.",
    "Inclínate lateralmente y lleva la mano de abajo a la espinilla, un bloque o el suelo, con el brazo de arriba hacia el techo.",
    "Mantén la posición durante el tiempo indicado, girando el pecho hacia el techo.",
    "Empuja con los pies para subir y repite del otro lado."
  ],
  "tips_en": [
    "Reach out over the front leg before you tilt down; folding early collapses the pose.",
    "Use a block under the bottom hand rather than dragging the chest towards the floor.",
    "Keep both legs straight and the kneecaps lifted."
  ],
  "tips_de": [
    "Streck dich erst über das vordere Bein, bevor du dich neigst - zu frühes Absinken lässt die Haltung zusammenfallen.",
    "Nimm einen Block unter die untere Hand, statt die Brust Richtung Boden zu zerren.",
    "Halte beide Beine gestreckt und die Kniescheiben aktiv."
  ],
  "tips_es": [
    "Alárgate primero sobre la pierna delantera antes de inclinarte; bajar demasiado pronto derrumba la postura.",
    "Usa un bloque bajo la mano de abajo en lugar de arrastrar el pecho hacia el suelo.",
    "Mantén ambas piernas estiradas y las rótulas activas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/triangle-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 === "triangle-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.