Standing Forward Fold
Standing with the legs straight, you fold at the hips and let the upper body and arms hang toward the toes, stretching the hamstrings and calves while the back relaxes.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with feet hip-width apart and knees straight but not locked.
Hinge at the hips and fold forward, keeping the legs straight.
Let the head, arms and upper body hang toward the floor.
Reach the fingertips toward the toes and hold, relaxing the neck and shoulders.
Bend the knees slightly and roll up slowly to stand.
Breathing: Breathe slowly and let the upper body hang a little lower on each exhale.
Coaching tips
Fold from the hips
Heavy head
Weight over the middle of the feet
Common mistakes
Bouncing to reach the toes
Locking the knees hard
Standing up quickly
Safety notes
Roll up slowly to avoid dizziness; bend the knees if the lower back strains.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.