Open Chest Triangle Pose Detail
Open chest triangle pose detail is a bodyweight yoga exercise targeting the glutes, with secondary engagement of the hamstrings, obliques, and lower back. It involves a lateral bend over an extended leg while rotating the chest open, improving hamstring flexibility, lateral stability, and thoracic rotation.
How to do it
- Stand with your feet wide apart, approximately three to four feet, and turn your right foot out 90 degrees.
- Extend your arms out to the sides at shoulder height.
- Hinge laterally over your front leg, lowering your right hand toward your right shin or the floor.
- Extend your left arm toward the ceiling and rotate your gaze upward to open your chest.
- Hold for 20-30 seconds, then return to standing and repeat on the other side.
Form cues
- Keep your front leg mostly straight without locking the knee.
- Hinge from your hip crease rather than rounding your spine.
- Reach your top arm straight up toward the ceiling.
- Keep both feet firmly planted into the floor.
Breathing: Inhale deeply as you set your stance, and exhale slowly as you fold and open your chest to help your muscles relax into the stretch.
Common mistakes
- Locking the front knee can strain the joint, so keep a micro-bend.
- Rounding the lower back causes you to lose the chest opening benefit.
- Rushing through the hold prevents your muscles from fully relaxing.
Muscles worked
Primary: glutes. Secondary: hamstrings, obliques, lower back.
Suggested sets & reps
Get fitter
2-3 sets × 20-30 seconds per side, rest 30 seconds
Lose weight
2-3 sets × 20-30 seconds per side, rest 30 seconds
Build muscle
2-3 sets × 30-45 seconds per side, rest 45 seconds
Easier, harder & alternatives
Take care if…
- If you have lower back discomfort, ease off the depth of your bend.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How long should I hold this stretch?
Aim for 20 to 30 seconds per side, focusing on steady breathing.
Where should I feel this movement?
You should feel a gentle stretch along your upper legs, hips, and side body.
Can I do this if I cannot touch the floor?
Yes, simply rest your hand on your shin or use a yoga block for support.