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Exercise 1587 · REF HIgYKAB

Seated Wide Angle Pose Sequence exercise animation

Seated Wide Angle Pose Sequence

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

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.

How to Do the Seated Wide Angle Pose Sequence

  1. Sit on the ground with your legs extended in a wide angle.
  2. Flex your feet and engage your quadriceps.
  3. Place your hands on the ground behind you for support.
  4. Keeping your back straight, lean forward from your hips.
  5. Continue leaning forward until you feel a stretch in your hamstrings.
  6. Hold this position for a few breaths.
  7. Slowly release the stretch and return to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Seated Wide Angle Pose Sequence primarily targets the Hamstrings, with Quadriceps as the primary synergist muscle group, along with the Calves.

More Upper Legs Exercises

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More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Seated Wide Angle Pose Sequence work?
The Seated Wide Angle Pose Sequence primarily targets the hamstrings, with the quadriceps and calves assisting.
What equipment do I need for the Seated Wide Angle Pose Sequence?
The Seated Wide Angle Pose Sequence is done with no equipment — just body weight.
What's a good alternative to the Seated Wide Angle Pose Sequence?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.