Seated Forward Fold
Seated with straight legs, folding forward from the hips toward the feet with a straight back.
How to do it
- Sit on the floor and extend your legs forward, toes pointing up.
- Straighten your back and reach the crown of your head upward.
- Hinge from the hip joints, drawing your chest forward.
- Reach your hands toward your feet or shins as far as your mobility allows.
- If your back starts to round, bend your knees slightly.
- Breathe evenly for about 40 seconds, without bouncing.
Key technique cue
Seated, legs straight, hinge from the hips toward the feet, flat back. Hold 40 s.
Common mistakes
- ✕ Rounding the lower back to touch the feet
- ✕ Jerking and bouncing
- ✕ A dropped head and tense neck
- ✕ Holding your breath
Benefits
- ✓ Stretches the hamstrings
- ✓ Relaxes the muscles along the back
- ✓ Teaches you to fold from the hips, not the lower back
Progression: from easier to harder
- Step 1 You are here
- Seated Forward Fold
- Standing Hamstring Stretch
About the exercise
The seated forward fold stretches the hamstrings and the muscles along the back. The movement starts at the hips, not the shoulders, and the back stays long. It suits the time after leg work and running and tight hamstrings.
Updated
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