Extended Side Plank Pose anatomy
Extended Side Plank Pose · Utthita Vasisthasana · Tư thế tấm ván nghiêng mở rộng
Extended Side Plank Pose mainly works obliques (right), quadratus lumborum (right), gluteus medius, tensor fasciae latae (right); it stretches adductors (left), hamstrings (left), gastrocnemius (left), wrist flexors (right); transversus abdominis, erector spinae, rotator cuff (right) stabilize.
Opening the 3D model…
Come into Side Plank on the right hand: the hand right under the shoulder, the outer edge of the right foot on the floor, the hips lifted and the body facing forward. Draw the left knee toward the chest, hook the left big toe with the index and middle fingers of the left hand, then slowly straighten the left leg up toward the ceiling so both legs are straight. The bottom hip does not sag and the torso does not fold forward; the chest and pelvis stay in one plane and the gaze is forward or up to the top foot. The right obliques, quadratus lumborum and gluteus medius hold the hips up, the right shoulder, arm and wrist bear weight, and the inner and back thigh of the left leg stretch. It is an advanced pose: practice it only once Side Plank is steady. To start, bend the top knee, or place the top foot on the floor in front.
Muscles in this pose
Working (contracting): Obliques (right), Quadratus lumborum (right), Gluteus medius, Tensor fasciae latae (right), Quadriceps, Serratus anterior (right), Triceps brachii (right), Deltoid
Stretching: Adductors (left), Hamstrings (left), Gastrocnemius (left), Wrist flexors (right)
Stabilizing: Transversus abdominis, Erector spinae, Rotator cuff (right), Biceps brachii (left)
Why these muscles work or stretch
- Obliques · Working (contracting): Keeps the bottom hip from sagging
- Gluteus medius · Working (contracting): Lifts the pelvis
- Quadriceps · Working (contracting): Straightens both knees
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blade against the rib cage
- Triceps brachii · Working (contracting): Straightens the elbow and bears weight
- Deltoid · Working (contracting): The supporting shoulder bears weight; the top arm holds the lifted leg
- Adductors · Stretching: Main stretch, along the inner left thigh
- Hamstrings · Stretching: Also stretched as the left leg lifts toward the ceiling
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Erector spinae · Stabilizing: Keeps the torso from folding forward
- Rotator cuff · Stabilizing: Protects the shoulder joint
- Biceps brachii · Stabilizing: The left hand holds the left big toe
Practice cues
- Stack the wrist under the shoulder; push the floor away so the shoulder doesn't sink
- Lift the bottom hip and keep the torso and both legs in one plane
- Lift the leg with the hip muscles first, then let the hand draw it gently
Benefits
- Strengthens the obliques, quadratus lumborum and gluteus medius
- Stretches the adductors and hamstrings of the lifted leg
- Builds strength and stability in the supporting shoulder and wrist and trains balance
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Take care with an unstable shoulder or a past shoulder dislocation
- Take care with a groin or hamstring injury; bend the top knee
Easier variations
- Bend the top knee and hold the big toe, or use a strap
- Lower the bottom knee, or place the top foot on the floor in front
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 24/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Side Plank Pose Vasisthasana
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
- Fallen Triangle Pose Patita Tarasana
- Plank Pose Phalakasana
- Downward-Facing Dog Adho Mukha Svanasana
- Half Moon Pose Ardha Chandrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)