Triangles

Triangles Exercise Description

Triangles (advanced) is a standing lateral-line and hamstring stretch performed with a wide stance and a hip hinge over the front leg. It emphasizes length through the spine, external rotation of the front hip, and active knee extension while you rotate the ribcage to open the chest. Primary tissues targeted include the front-leg hamstrings and adductors, the back-leg adductors and calf, and the lateral trunk; the glutes and quadriceps work isometrically to stabilize the pelvis and knees. The goal is to create length without collapsing into the side body—maintain a long neutral spine while the rotation comes from the thoracic spine, not the low back. This advanced variation increases range by lowering the bottom hand toward the floor or a low support while keeping the shoulders stacked and both feet firmly rooted.

Muscle Groups: Abs, Hamstrings, Hips, Obliques, Waist
Target Muscles: Adductor Magnus, Biceps Femoris - Long Head, External Obliques
Assisting Muscles: Adductor Longus, Gastrocnemius - Medial Head
Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Transversus Abdominis, Vastus Lateralis, Vastus Medialis
Body Area: Lower Body, Upper Body
Body Parts: Core, Hips, Legs, Upper Legs
Body Surface: Back, Inner, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Hinge
Exercise Type: Stretching
Functional Grouping: Hip Adductors, Hip Extensors, Knee Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Inner Thigh, Outer Hamstring, Side Abs
Movement Direction: Vertical
Muscle Position: Lateral, Medial, Posterior
Gender: Female

How To Do The Triangles Exercise

‘- Stand tall and step into a wide stance; front toes point forward, back foot turns slightly in. Distribute weight evenly through the tripod of each foot.
– Brace lightly through the midline; draw shoulder blades down and back to set the upper back.
– Straighten both legs without locking; keep the kneecaps tracking over the second toes.
– Hinge at the front hip while reaching the front hand down to shin or a block; keep the spine long from tailbone to crown.
– Rotate the ribcage open toward the ceiling, stacking shoulders; reach the top arm straight up. Keep the neck neutral—gaze forward or up without compressing.
– Press the outer edge of the back foot into the floor; keep the front thigh externally rotated to prevent the knee from caving inward.
– Breathe slowly; maintain length through both sides of the torso and avoid collapsing into the bottom waist.
– Advanced: lower the bottom hand to a low block or the floor (inside or outside the foot) only if the spine stays long and rotation remains in the mid/upper back.
– To finish, drive through both feet, unhinge to stand tall, pivot, and repeat on the other side.

Triangles Tips

‘- Set a wide stance with front toes forward and back foot slightly turned in before you start hinging.
– Distribute weight evenly through the tripod of each foot to keep both feet firmly rooted.
– Lightly brace through the midline and draw shoulder blades down and back to set the upper back.
– Straighten both legs without locking, keeping kneecaps tracking over the second toes.
– Hinge from the front hip while you reach the front hand down, maintaining a long spine from tailbone to crown.
– Rotate the ribcage open from the mid/upper back to stack the shoulders, rather than twisting from the low back.
– Keep the front thigh externally rotated so the front knee doesn’t cave inward.
– Maintain length through both sides of the torso and avoid collapsing into the bottom waist.
– Lower the bottom hand toward a low block or floor only if you can keep the spine long and the rotation in the thoracic spine.
– To exit, drive evenly through both feet and unhinge to stand tall before pivoting to switch sides.

Triangles Beginner Introduction

Triangles (advanced) is a standing stretch that blends a strong hip hinge with a wide stance to challenge balance, flexibility, and control. The front leg moves into a deep lengthening sensation along the back of the thigh and inner thigh, while the back leg feels work through the inner thigh and calf. At the same time, the torso reaches long from tail to head, with the ribcage turning to broaden the chest rather than collapsing into a side bend.

This position highlights the side of the waist and trunk, along with the hips and core, while the glutes and front thighs hold steady to keep the pelvis and knees stable. Rotation is intended to come mainly from the mid and upper back, helping the lower back stay supported as the pose deepens. In the more advanced expression, the lower hand travels nearer to the floor or a low support, with the upper and lower shoulders staying roughly aligned and both feet grounded to build intensity without sacrificing length or organization.