Pyramid Pose
The Pyramid Pose stretches the hamstrings, calves, and spine while improving balance and focus.
- Start in a standing position with feet hip-width apart.
- Step one foot back, keeping both legs straight.
- Hinge at the hips, lowering your torso towards the front leg.
- Reach your hands towards the ground or place them on your shin.
- Hold the pose, breathing deeply, then switch sides.
How to perform the Pyramid Pose
- Set up. Set up in a stable, balanced starting position appropriate for the Pyramid Pose using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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