Zirv Fitness
Flexibility exercise

Seated Forward Fold

How to do it

  1. Sit on a mat with both legs extended straight out in front of you and the spine tall.
  2. Flex the ankles so the toes point toward the ceiling, then hinge forward from the hips while keeping the back long rather than rounding immediately.
  3. Reach both hands toward the shins, ankles, or feet, going only as far as the hips allow before the spine rounds.
  4. Feel a stretch along the back of the thighs and calves while letting the head and neck relax, breathing slowly into the position.
  5. Hold the fold for 5 to 8 slow breaths, allowing the reach to deepen gradually rather than pulling with the arms.
  6. Walk the hands back and roll up through the spine to release the position.

Muscles worked

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Related Hamstrings exercises

Axle DeadliftBand DeadliftBand Romanian DeadliftBarbell Stiff Leg DeadliftClean DeadliftDumbbell Single Leg Romanian Deadlift
Type
Flexibility
Primary muscles
Biceps Femoris, Lower Back
Measured in
Time