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Exercise guide
Seated Forward Fold
A seated stretch that targets the hamstrings and lower back by reaching the torso over straight legs.
What this exercise works
- Muscles
- hamstrings · erector spinae
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit on the floor with both legs straight out in front.
- Keep your back long and hinge forward from the hips.
- Reach your hands toward your feet.
- Hold for 20 to 30 seconds, breathing steadily.
Technique cues and common mistakes
- Lead with your chest, not your head, to keep the back long.
- Stretch to mild tension, never to pain.