Seated Wide Angle Pose Sequence

Muscles worked

Setup

1. Sit on the edge of a flat bench with your legs spread wide in a 'V' shape.
2. Plant your feet firmly on the floor with toes pointing slightly outward and knees aligned over your ankles.
3. Sit tall with a neutral spine, engaging your core and pulling your shoulder blades down and back.
4. Place your hands on your hips or extend them out to the sides at shoulder height.

How to do it

1. Inhale to lengthen your spine, then exhale as you hinge forward from the hips, keeping your back flat and chest lifted.
2. Reach your right hand down toward your left foot, rotating your torso while keeping your left arm reaching back or resting on your hip.
3. Inhale as you reverse the movement to return to the upright, centered starting position.
4. Exhale and repeat the hinge and reach on the opposite side, reaching your left hand toward your right foot.
5. Maintain a controlled tempo of 2 seconds for the hinge, a 1-second pause at the bottom, and 2 seconds to return.

Form checklist

• Keep your spine neutral; do not allow your lower or upper back to round during the reach.
• Ensure both sit-bones remain firmly planted on the bench throughout the entire sequence.
• Keep your neck in line with your spine by looking slightly ahead of you on the floor.
• Avoid letting your knees collapse inward; push them outward to maintain alignment with your toes.

Pro tips

• Focus on pulling the shoulder blade of the reaching arm toward your spine to maximize trapezius and rhomboid engagement.
• Actively 'pull' your torso down using your hip flexors to deepen the hinge while keeping the hamstrings under tension.
• Imagine reaching the crown of your head away from your tailbone to maintain maximum spinal decompression.

Make it harder

• Hold a light weight plate or dumbbell in the reaching hand to increase the demand on the erector spinae and shoulders.
• Perform the sequence with both arms extended overhead in a 'Y' position throughout the hinge to increase the lever length and intensity.

Frequently asked

What muscles does the seated wide angle pose sequence work?

The seated wide angle pose sequence primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the seated wide angle pose sequence?

The seated wide angle pose sequence requires no equipment — just your body weight.

Is the seated wide angle pose sequence good for beginners?

The seated wide angle pose sequence is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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