Pose guide
How to improve your Extended Side Angle
Front knee over the ankle at a right angle, one long line from your back heel to your top fingertips. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks six things from the side. Here’s what good looks like.
- Front kneeBent to a right angle, over the ankle80–100°hip · knee · ankle
- Back legStraight and strong165–185°hip · knee · ankle
- Back heelPlanted, outer edge pressing downDownheel vs toes
- TorsoLong over your front thigh, not sinking onto it15–65°torso vs front thigh
- Top armReaching past your ear, in line with your side body155–185°hip · shoulder · elbow
- ChestTurned open, not facing the floorOpenshoulder vs hip width
What’s holding it back
Build quad and glute strength, and your front knee will reach a 90° bend.
The shape is there, the depth isn’t. That usually points to leg strength, not technique.
Split squats8 a side
Goblet squats12 reps
Bend your front knee to 90°, knee over ankle.
Lengthen your inner thighs and quads, and your back leg will straighten.
Tight groin and quad muscles pull the back knee into a bend.
Side-lunge groin stretch20s a side
Standing quad stretch20s a side
Press through your back foot and straighten the leg.
Lengthen your calves, and your back heel will stay planted.
Tight calves cap how far the back ankle bends, so the heel peels up and the long line breaks.
Wall calf stretch20s a side
Ankle mobility drill10 a side
Press the outer edge of your back foot down.
Free up your shoulders, and your top arm will extend in one line past your ear.
When shoulder range runs out, the top arm drifts forward or stops short instead of reaching overhead.
Wall slides10 reps
Doorway lat stretch20s a side
Reach your top arm long past your ear.
And two cues: keep your side body long over your front thigh instead of sinking onto it, and roll your top shoulder back to open your chest.
Not sure which one is yours?
Posewise watches your Extended Side Angle through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
Should my hand touch the floor?
Only if your torso stays long. Rest your forearm on your front thigh or your hand on a block instead of collapsing to reach the floor.
Where should my front knee be?
Stacked over your ankle at about 90°, pointing toward your middle toes. If it drifts past your toes, widen your stance.
Why does my back foot lift?
Usually tight calves or a stance that’s too long. Turn your back toes in slightly and press the outer edge of the foot down.
Where should I look?
Up toward your top hand if your neck is comfortable, otherwise straight ahead or down at the floor.
How can I check my Extended Side Angle form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Extended Side Angle with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.