Seated Forward Bend
- Beginner
- Yoga
- Mobility
Seated forward bend has you sit with both legs straight out in front, feet flexed, then fold forward from the hips to reach toward your feet. Holding the fold stretches the hamstrings and lower back. Beginners use it in yoga and mobility work as a cooldown, a recovery hold or a warmup, held for time rather than reps.
- Muscles
- Hamstrings, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with both legs extended, feet flexed.
- Inhale and lengthen your spine tall.
- Exhale and fold forward from the hips, reaching for your feet.
- Relax your neck and breathe into the stretch.
Form cues
- Keep a soft bend in your knees if needed.
- Lead the fold with your chest, not your head.
- Let your hands rest wherever they comfortably reach.
Common mistakes
- The back rounds sharply from the top. Hinge from your hips before you round your spine.
- Knees lock hard and lift off the floor. Soften your knees to keep them on the floor.
- Shoulders creep up toward the ears. Drop your shoulders away from your ears.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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