Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Seated Forward Fold
StretchingBeginner

Seated Forward Fold

Sitting with both legs straight, the torso folds forward from the hips to stretch the hamstrings and lower back.

Sign in to add to your day

Primary muscles

  • Hamstrings

Secondary muscles

  • Lower Back (Erector Spinae)
  • Calves (Gastrocnemius)
Sets
2–3
Duration
20–40 sec
Rest
15–30s

How to perform

Seated Forward Fold movement

Main muscles working (thicker lines)

Starting position

Seated on the floor with legs straight together in front and toes pointing up.

  1. 1

    Sit tall and lengthen your spine.

  2. 2

    Hinge forward from the hips, sliding your hands along the legs toward your feet.

  3. 3

    Stop where you feel a comfortable stretch and hold.

  4. 4

    Slowly roll back up to sitting.

Breathing: Breathe slowly and fold a little further on each exhale.

Coaching tips

  • Lead with the chest

  • Knees can bend slightly

  • Relax the neck

Common mistakes

  • Rounding hard through the upper back

  • Pulling forcefully on the feet

  • Bouncing

Safety notes

  • Sit on a folded towel or bend the knees if your lower back rounds excessively.

Details

Body parts
Hamstrings · Lower Back
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Chair Leg Extended StretchBeginner→

Easier Variations

  • Seated Single-Leg Hamstring StretchBeginner→
  • Standing Hamstring StretchBeginner→

Similar Exercises

  • 90/90 Hamstring StretchBeginner→
  • Seated Hamstring and Calf StretchBeginner→
  • Seated Straddle StretchIntermediate→
  • Standing Forward FoldBeginner→
  • Supine Hamstring StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.