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Waist · Body Weight
Extended Side Angle Pose
Extended Side Angle Pose is an intermediate compound yoga exercise that works the abs (waist), with the quadriceps, glutes and hamstrings assisting. It needs no equipment beyond your own body weight. 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
- Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Middle Back · Latissimus Dorsi, Teres Major
- Core · Rectus Abdominis, Transversus Abdominis
How to do Extended Side Angle Pose
- Stand upright with your feet shoulder width apart, then step one foot back and out to the side into a wide stance. Turn your back foot outward and keep your back leg extended, while bending the knee of your front leg.
- Lean your torso toward your front thigh and place your same-side hand on the floor inside your front foot, keeping both feet firmly planted.
- Rotate your chest open, raise your opposite 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 straighten your upper arm, lift your torso, straighten your front leg, and step back to the starting position before repeating on the opposite side.
Form tips
- Use your lower hand lightly for balance instead of placing all your weight through it.
- Rotate your chest upward and avoid allowing your upper shoulder to roll forward.
- Keep your hips stable as you lengthen your upper arm over your head.
- Inhale as you open your chest and exhale as you deepen the side stretch.
Extended Side Angle Pose alternatives
More abs exercises
Extended Side Angle Pose FAQ
What muscles does Extended Side Angle Pose work?
Extended Side Angle Pose mainly works the abs in the waist (External Oblique, Internal Oblique, Anterior Deltoids and Lateral Deltoids). The quadriceps, glutes, hamstrings, middle back and core work as secondary muscles.
What equipment do you need for Extended Side Angle Pose?
None. Extended Side Angle Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Extended Side Angle Pose 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 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 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?
Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down and Resistance Band Upper Body Dead Bug.
For developers
Use Extended Side Angle Pose 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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