Reach Hinge Triangle Pose Detail
Reach hinge triangle pose detail is a bodyweight yoga exercise targeting the hamstrings, with secondary engagement of the glutes, lower back, and obliques. It involves a lateral hinge over one leg with a thoracic rotation component to stretch the hamstrings and improve spinal mobility.
How to do it
- Stand with feet wide apart and hinge from the hips over your front leg, keeping your back flat.
- Reach one hand toward the floor or shin, extending the other arm to the ceiling.
- Rotate your torso to open your chest and gaze up toward your raised hand.
- Hold for 20-30 seconds, feeling the stretch in your hamstrings and the opening in your chest.
- Return to standing and repeat on the other side.
Form cues
- Keep your back flat as you hinge from the hips.
- Reach your hand toward your shin or the floor without rounding your spine.
- Open your chest gently toward the ceiling.
- Breathe steadily and hold the stretch without bouncing.
Breathing: Inhale deeply as you set up, and exhale slowly to settle into the stretch and gentle rotation.
Common mistakes
- Rounding the lower back during the hinge, which reduces hamstring stretch and strains the spine.
- Overreaching for the floor by bending the knee, which takes the focus off the hamstrings.
- Holding the breath while twisting, which causes unnecessary muscle tension.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, obliques.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per side, rest 30 seconds
Lose weight
2–3 sets × 30 seconds per side, rest 30 seconds
Build muscle
2 sets × 30–45 seconds per side, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or hamstrings, ease off or stop immediately.
- If you have ongoing hip or lower back discomfort, check with a professional before starting.
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
What if I cannot touch the floor with my hand?
Place your hand gently on your shin, thigh, or a yoga block. The goal is a comfortable stretch, not touching the ground.
How often should I do this stretch?
You can safely practice this stretch daily, especially after a walk or a light workout when your muscles are warm.
Where should I feel the stretch?
You should feel a gentle lengthening along the back of your front leg and a mild opening across your chest and torso.