Hamstrings exercise · body weight
Seated Wide Angle Pose Sequence
The seated wide angle pose sequence is a bodyweight exercise that targets the hamstrings, with the quadriceps and calves assisting.
- Target muscle
- Hamstrings
- Also works
- Quadriceps, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the seated wide angle pose sequence
- Sit on the ground with your legs extended in a wide angle.
- Flex your feet and engage your quadriceps.
- Place your hands on the ground behind you for support.
- Keeping your back straight, lean forward from your hips.
- Continue leaning forward until you feel a stretch in your hamstrings.
- Hold this position for a few breaths.
- Slowly release the stretch and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The quadriceps and calves work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
