Triangle Pose Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Triangle Pose is a standing yoga pose that opens the chest and shoulders, as well as providing a deep stretch for the hamstrings, groins and hips. The posture encourages overall balance and stability while it strengthens the muscles of the lower body.

Triangle Pose

How to do Triangle Pose


Stand with your legs 3 feet apart facing the long side of your mat. Reach your arms up and out. Turn your right foot out 90 degrees and bend your right knee. Bring your right hand to the floor to your right foot and reach your left arm straight up. Inhale and come back to center. Switch sides. Step your feet together. Stand tall at the top of your mat.


  • When your hips feel too tight in this position, place a block behind your front leg and put your bottom hand on top of the block.

  • When you're unable to stay in this position, put your back heel against a wall or support your back torso against a wall to increase stability.

  • This activity will be healthy during early pregnancy. Consult with your doctor before keeping the transfer during your whole pregnancy.

Exercise Benefits

  • Full Body Stretch

  • Relaxation

  • Flexibility

Illustrated Guide

Learn how to do triangle pose from this step-by-step illustrations:

Triangle Pose 1
Triangle Pose 2
Triangle Pose 3
Triangle Pose 4
Triangle Pose 5
Triangle Pose 6

Muscles Worked

The muscles used for triangle pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for triangle pose are:

Primary Muscles

  • Abs
  • Quadriceps
  • Hip Flexors

Synergyst Muscles

  • Deltoids
  • Lats
  • Rear Deltoids
  • Side Deltoids

Frequently Asked Questions

What muscles does Triangle Pose work?
Triangle Pose works abs, quadriceps, hip flexors.
What is Triangle Pose good for?
Triangle Pose is beneficial for conditioning, for stretching and to strengthen. It works the best for buttocks, core, hips, legs, lower body, thighs, upper legs and waist, as it works abs, quadriceps, hip flexors. Triangle Pose is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Triangle Pose a good exercise?
Triangle Pose is a popular bodyweight exercise for abs, quadriceps, hip flexors.

Training, Progressions and Regressions

Interested in how to improve your Triangle Pose faster?

Triangle Pose Training and Progressions

Standards and Averages

Wonder how do others perform in Triangle Pose and how should you?

Triangle Pose Standards and Averages


Wonder how to work the same muscles with other exercises?

Triangle Pose Alternatives


Wonder how to make Triangle Pose either easier or more challenging?

Triangle Pose Variations

Discover more