Quick Answer
Triangle Pose is a beginner yoga exercise that targets your hamstrings and obliques. It uses only your bodyweight. Stand with feet wide and extend arms to the sides.
Video Tutorial
How to Perform the Triangle Pose
- 1
Stand with feet wide and extend arms to the sides.
- 2
Hinge at the hips to reach one hand toward the floor while keeping legs straight and the other arm reaching toward the ceiling.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Triangle Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Triangle Pose work?
The Triangle Pose primarily works your hamstrings and obliques. Secondary muscles include the core and shoulders.
What equipment do I need for the Triangle Pose?
The Triangle Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Triangle Pose suitable for beginners?
Yes. The Triangle Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Triangle Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Triangle Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.