Standing 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

01Stand with feet hip width and soften the knees.
02Fold forward from the hips and let the torso hang over the legs.
03Rest the hands on the floor, blocks, shins, or opposite elbows.
04Keep weight balanced through the whole foot instead of falling back into the heels.
05Rise slowly with bent knees if the hamstrings or lower back feel tight.

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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 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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