Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Pyramid Pose Blocks
Pyramid Pose Blocks is an intermediate compound yoga exercise that works the hamstrings (upper legs), with the calves and lower back 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
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Hamstrings
Secondary muscles
- Calves
- Lower Back
How to do Pyramid Pose Blocks
- Stand in a split stance with yoga blocks on either side of your front foot.
- Square your hips forward.
- Hinge forward and place your hands on the blocks.
- Hold with a long spine, then switch sides.
Form tips
- Raise the blocks if your back rounds.
- Keep both legs active.
Pyramid Pose Blocks alternatives
More hamstrings exercises
Pyramid Pose Blocks FAQ
What muscles does Pyramid Pose Blocks work?
Pyramid Pose Blocks mainly works the hamstrings in the upper legs. The calves and lower back work as secondary muscles.
What equipment do you need for Pyramid Pose Blocks?
None. Pyramid Pose Blocks is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Pyramid Pose Blocks 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 Pyramid Pose Blocks good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Pyramid Pose Blocks 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 Pyramid Pose Blocks?
Other exercises for the hamstrings include Dumbbell Stiff Leg Deadlift, Single Leg Romanian Deadlift Dumbbell, Dumbbell Goblet Good Morning and Barbell Sumo Romanian Deadlift.
For developers
Use Pyramid Pose Blocks 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_TGLGVV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_TGLGVV", "name": "Pyramid Pose Blocks", "model": "male", "counterpartId": "ex_R32JPK", "target": "Hamstrings", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_TGLGVV/mp4-720.mp4?…", "poster": "https://…/ex_TGLGVV/poster.jpg?…" } }