ex_LV77O4

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Waist · Body Weight

Extended Side Angle Pose With Block

intermediateyogaMale & female model

Extended Side Angle Pose With Block is an intermediate compound yoga exercise that works the abs (waist), with the adductors, quadriceps and glutes assisting. It needs only a yoga block. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Obliques · External Oblique, Internal Oblique
Shoulders · Anterior Deltoids, Lateral Deltoids
Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
Quadriceps · Quadriceps Femoris
Glutes · Gluteus Maximus, Gluteus Medius
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Core · Rectus Abdominis, Transversus Abdominis

How to do Extended Side Angle Pose With Block

Stand upright with your feet shoulder width apart and place a yoga block vertically in front of your right toes. Step your left foot back and out to the side into a wide stance, turning your foot outward. Keep your left leg extended, and bend your right knee.
Lean your torso toward your right thigh and place your right hand on top of the block, using it for light support while keeping both feet firmly planted.
Rotate your chest open, raising your left arm toward the ceiling, then bend your elbow and reach your forearm over your head to lengthen the side of your torso.
Hold the position, then raise your left arm toward the ceiling, lift your torso upright, straighten your right leg, and step your left foot forward. Repeat on the opposite side with the block positioned in front of your left toes.

Form tips

Place only light pressure through your right hand instead of leaning heavily on the block.
Keep both feet firmly planted and maintain a stable, wide stance.
Keep your right knee aligned with your right toes without allowing it to collapse inward.
Inhale as you rotate your chest open and exhale as you reach your arm over your head.

Extended Side Angle Pose With Block alternatives

Dumbbell Elbow Side Plank

Abs · intermediate

Dumbbell Hand Side Plank

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Dumbbell Side Plank Up Down

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Hold the World Med Ball Chest Press

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Revolved Side Angle Pose With Prayer Hands Beginner

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Seated Side Stretch

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Seated Side Bend Pose

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Easy Seated Twist Pose

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Side Plank With Hip Lift

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Extended Side Angle Pose With Block FAQ

What muscles does Extended Side Angle Pose With Block work?

Extended Side Angle Pose With Block mainly works the abs in the waist (External Oblique, Internal Oblique, Anterior Deltoids and Lateral Deltoids). The adductors, quadriceps, glutes, hamstrings and core work as secondary muscles.

What equipment do you need for Extended Side Angle Pose With Block?

You need only a yoga block.

How many sets and reps of Extended Side Angle Pose With Block should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Extended Side Angle Pose With Block good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Extended Side Angle Pose With Block burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Extended Side Angle Pose With Block?

Other exercises for the abs include Dumbbell Elbow Side Plank, Dumbbell Hand Side Plank, Dumbbell Side Plank Up Down and Hold the World Med Ball Chest Press.

For developers

Use Extended Side Angle Pose With Block in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LV77O4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LV77O4",
  "name": "Extended Side Angle Pose With Block",
  "model": "male",
  "counterpartId": "ex_ZLP2B6",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LV77O4/mp4-720.mp4?…",
    "poster": "https://…/ex_LV77O4/poster.jpg?…"
  }
}