Seated Forward Fold

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Exercise overview

Training details

Hamstrings Calves Lower Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Sit with both legs extended forward and toes pointing up.
02Place a small bend in the knees if the hamstrings pull the pelvis backward.
03Reach the chest forward first, then let the hands rest on the legs or feet.
04Hinge from the hips instead of forcing the head toward the knees.
05Hold with slow breathing and come up by stacking the spine.

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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 variationStanding Forward Fold

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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 Stretch

Comparable substituteHurdler Stretch Comparable substituteLying Hamstring Stretch with Band

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