Seated Forward Fold
Sitting with both legs straight, the torso folds forward from the hips to stretch the hamstrings and lower back.
Primary muscles
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with legs straight together in front and toes pointing up.
Sit tall and lengthen your spine.
Hinge forward from the hips, sliding your hands along the legs toward your feet.
Stop where you feel a comfortable stretch and hold.
Slowly roll back up to sitting.
Breathing: Breathe slowly and fold a little further on each exhale.
Coaching tips
Lead with the chest
Knees can bend slightly
Relax the neck
Common mistakes
Rounding hard through the upper back
Pulling forcefully on the feet
Bouncing
Safety notes
Sit on a folded towel or bend the knees if your lower back rounds excessively.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.