Smart Workout Diary

Bent Knee Side Angle Pose

Bent Knee Side Angle Pose is a standing yoga posture performed in a lunge stance with the front knee bent and the torso lengthened over the front thigh. It develops strength and endurance in the quadriceps and glutes while opening the hips, groin, and side body. The pose supports lower-body stability, mobility, balance, and postural control.

Demonstration

Bent Knee Side Angle Pose — demonstration 1
Bent Knee Side Angle Pose — demonstration 2

Instructions

  1. Set your stance: Stand with your feet wide apart and turn the front foot forward. Turn the back foot slightly inward and align the front heel roughly with the back arch.
  2. Bend the front knee: Exhale and bend the front knee until it tracks in the same direction as the toes. Keep the back leg straight and press the outer edge of the back foot into the floor.
  3. Lengthen into the pose: Rest the front forearm lightly on the front thigh, or place the front hand beside the front foot if you can do so without collapsing the torso. Reach the top arm overhead alongside the ear.
  4. Create a long line: Rotate the chest gently upward and lengthen from the back foot through the top fingertips. Keep space in the neck and avoid forcing the shoulder open.
  5. Hold and change sides: Breathe steadily for the desired hold, then press through both feet to return to standing. Repeat with the opposite leg forward.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Track the knee: Keep the front knee aligned over the middle toes rather than letting it collapse inward.
  2. Choose a supported depth: Use the forearm-on-thigh version if placing the hand on the floor shortens or twists your torso.
  3. Keep both feet active: Press through the front foot and the outer edge of the back foot to steady the pelvis.
  4. Breathe without strain: Maintain smooth breaths and reduce the knee bend or arm reach if you cannot keep the chest comfortably open.
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