Thread the Needle Pose
Expert Advice
Keep your hips square and avoid sagging to one side to maintain alignment and maximize the stretch in your shoulders and lats.
How-to-do Steps
- Start on your hands and knees in a tabletop position.
- Slide your right arm underneath your left arm with your palm facing up.
- Lower your right shoulder to the floor, resting your head on the mat.
- Extend your left arm forward or wrap it behind your back.
- Hold the pose for 15-30 seconds, then switch sides.
Track Thread the Needle Pose in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Thread the Needle Pose primarily targets the Glutes, Lats, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes33%
Lats33%
Abs34%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Thread the Needle Pose work?
Thread the Needle Pose primarily targets the Glutes, Lats, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Thread the Needle Pose?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Thread the Needle Pose suitable for beginners?
Yes, Thread the Needle Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
