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Hamstrings · Beginner

Seated Forward Fold With Leg Hug

Single-leg seated forward fold using a gentle shin or thigh hold to guide a hip hinge toward the extended leg.

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Seated Forward Fold With Leg Hug demonstration

Exercise overview

Training details

HamstringsCalves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit with your right leg extended and your left knee bent comfortably.
  2. 02Wrap your arms around the right shin or thigh without pulling on the knee.
  3. 03Lengthen your spine and hinge forward from your hips toward the extended leg.
  4. 04Use your arm contact only for gentle guidance without forcing your back to round.
  5. 05Hold while breathing, rise slowly, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Single Leg Floor Hamstring Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Front Split StretchComparable substituteHurdler StretchComparable substituteLying Hamstring Stretch with Band

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