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Exercise guide
Standing Forward Fold
A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.
What this exercise works
- Muscles
- hamstrings · erector spinae · gastrocnemius
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Stand tall with your feet hip-width apart and legs straight.
- Hinge at your hips and fold your torso down toward the floor.
- Let your hands and head hang toward your feet.
- Hold for 20 to 30 seconds, breathing steadily.
Technique cues and common mistakes
- Bend your knees slightly if your hamstrings feel tight.
- Ease into the stretch slowly — never bounce.