Legs · Bodyweight
Seated Wide Angle Pose Sequence
How to do the seated wide angle pose sequence, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit tall on the floor with your legs spread wide and toes pointed up. Hinge forward from the hips, walking your hands out along the floor between your legs, and hold each position as you breathe into the stretch.
- 1Feel a broad stretch through your inner thighs and hamstrings as you fold
- 2forward
- 3Hinge from the hips and keep your spine long rather than rounding your back
- 4Breathe slowly and let your torso settle deeper with each exhale
Common mistakes
- Do not round your lower back to reach farther forward
- Avoid bouncing; ease into the stretch and hold
- Do not force the legs wider than your hips can comfortably open
Muscles worked
The seated wide angle pose sequence mainly works the adductors and hamstrings.
- AdductorsPrimary
- HamstringsPrimary
- Lower BackMinor
- GlutesMinor
Kovo programs the seated wide angle pose sequence for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.