Upper Legs Exercise · Body Weight
Seated Wide Angle Pose Sequence
This is a yoga-derived hamstring and inner-thigh stretch — legs spread wide, torso folding forward and side to side through the sequence rather than holding one static position. The wide stance changes the stretch angle compared to a standard forward fold, reaching more of the adductors along with the hamstrings. It rewards patience over force; the range comes gradually across sessions, not in one sitting.
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- Upper Legs
- Equipment
- Body Weight
- Target
- Hamstrings
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Seated Wide Angle Pose Sequence
- Sit on the floor with your legs spread wide into a V shape.
- Flex your feet and tighten your quadriceps.
- Place your hands on the floor behind you for support.
- With your back kept straight, hinge forward from the hips.
- Keep leaning forward until you sense a stretch through your hamstrings.
- Maintain this position for several breaths.
- Gradually ease out of the stretch and return to your starting position.
- Execute the desired number of reps with smooth cadence and consistent focus on the hamstrings.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Seated Wide Angle Pose Sequence mainly targets your Hamstrings, with your Quadriceps helping support the movement, along with your Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
FAQ
- What muscles does the Seated Wide Angle Pose Sequence work?
- The Seated Wide Angle Pose Sequence mainly works your hamstrings. It also helps strengthen your quadriceps and calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Seated Wide Angle Pose Sequence?
- You do the Seated Wide Angle Pose Sequence with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Seated Wide Angle Pose Sequence?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Seated Wide Angle Pose Sequence?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.