Seated Forward Fold
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The Seated Forward Fold is a bodyweight stretching exercise where you sit with legs extended and hinge at the hips to fold forward, reaching toward your feet. Its primary purpose is to improve flexibility and elongate tight muscles after workouts or for daily mobility. It mainly targets the posterior thighs (hamstrings) and back, benefiting athletes, desk workers, or anyone seeking better hamstring length and lower back relief.
How to Perform Seated Forward Fold
- 1Sit on the floor with both legs extended straight in front of you, feet flexed (toes pointing up), and hips wide to keep knees soft.
- 2Inhale deeply as you lengthen your spine, reaching arms overhead to create space between your navel and ribs.
- 3Exhale slowly as you hinge forward at your hips, leading with your chest toward your feet.
- 4Walk your hands forward along the floor or grasp your feet/shins, allowing your back to round naturally as you fold deeper.
- 5Hold the stretch for 20-60 seconds, breathing deeply and evenly—in through nose, out through mouth—to relax into the pose.
- 6To release, inhale as you lift your torso upright, using your hands on thighs for support if needed.
- 7Key form tips: Keep neck relaxed (gaze down or forward); avoid rounding upper back excessively or forcing the fold—use a strap around feet if hamstrings are tight. Common mistakes: Jerking into the fold or locking knees.