Seated Wide Angle Pose Sequence
Seated Wide Angle Pose Sequence turns pure bodyweight leverage into strength you can feel outside the gym — a graduate-level take on the pattern.
How to do Seated Wide Angle Pose Sequence
- Sit on the ground with your legs extended in a wide angle.
- Flex your feet and engage your quadriceps.
- Place your hands on the ground behind you for support.
- Keeping your back straight, lean forward from your hips.
- Continue leaning forward until you feel a stretch in your hamstrings.
- Hold this position for a few breaths.
- Slowly release the stretch and return to the starting position.
- Repeat for the desired number of repetitions.
Seated Wide Angle Pose Sequence Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Seated Wide Angle Pose Sequence Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Seated Wide Angle Pose Sequence
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Seated Wide Angle Pose Sequence — Frequently Asked Questions
How do you do the Seated Wide Angle Pose Sequence?
Sit on the ground with your legs extended in a wide angle. Flex your feet and engage your quadriceps. Place your hands on the ground behind you for support. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Seated Wide Angle Pose Sequence work?
The Seated Wide Angle Pose Sequence primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Seated Wide Angle Pose Sequence should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Seated Wide Angle Pose Sequence good for beginners?
Not usually. The Seated Wide Angle Pose Sequence is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Seated Wide Angle Pose Sequence?
Try the Lever Seated Leg Curl, Cable Assisted Inverse Leg Curl or the Power Clean. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
