Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Body Weight
Extended Side Angle
Extended Side Angle is an intermediate compound yoga exercise that works the lats (back), with the obliques and shoulders 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
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Hip Flexors · Iliopsoas
- Quadriceps · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Obliques · External Obliques, Internal Obliques
- Shoulders · Deltoids
How to do Extended Side Angle
- Stand with your feet wide apart, about 3-4 feet, with your right foot turned out 90 degrees and your left foot slightly turned in. Place your hands on your hips.
- Bend your right knee, ensuring it aligns over your right ankle, and lower your right thigh until it is parallel to the floor. Extend your left leg straight.
- Lean to your right side by bending your right knee further and place your right elbow on your right thigh. Raise your left arm overhead, creating a straight line from your left hand to your left foot.
- Hold the position for a moment, then return to the starting position with control. Repeat on the other side.
Form tips
- Ensure your bent knee is aligned with your ankle to avoid strain on the knee joint.
- Only stretch as far as is comfortable without causing pain or discomfort.
- Focus on deep, steady breathing, inhaling as you extend into the stretch and exhaling as you hold the stretch.
- Use a yoga block or modify the hand placement if needed for additional support.
Extended Side Angle alternatives
More lats exercises
Extended Side Angle FAQ
What muscles does Extended Side Angle work?
Extended Side Angle mainly works the lats in the back (Latissimus Dorsi, Teres Major, Iliopsoas and Rectus Femoris). The obliques and shoulders work as secondary muscles.
What equipment do you need for Extended Side Angle?
None. Extended Side Angle 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 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 good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Extended Side Angle 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?
Other exercises for the lats include Dumbbells Plank to Alternating Row, Exercise Ball Lying Side Lat Stretch, Exercise Ball Lying Side Lat Stretch (Variation 2) and Barbell Long Landmine Row.
For developers
Use Extended Side Angle 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_JTYSMS" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_JTYSMS", "name": "Extended Side Angle", "model": "male", "target": "Lats", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_JTYSMS/mp4-720.mp4?…", "poster": "https://…/ex_JTYSMS/poster.jpg?…" } }