Standing Forward Fold
- Beginner
- Yoga
- Mobility
Standing forward fold hinges forward from the hips with soft knees, letting your head and arms hang heavy toward the floor. Gravity alone stretches the hamstrings and lower back with no active effort. Beginners use it as a warmup, cooldown or recovery hold in yoga and mobility work, held for time.
- Muscles
- Hamstrings, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand with your feet hip-width, knees soft.
- Hinge at the hips and fold forward.
- Let your head and arms hang heavy.
- Relax deeper with each exhale.
Form cues
- Let your jaw and neck go completely loose.
- Shift a bit more weight into your heels.
- Bend your knees more if your lower back rounds.
Common mistakes
- Knees lock straight and back rounds sharply. Bend your knees until your back can flatten.
- Head and neck stay tense, not hanging. Let your head hang fully loose and heavy.
- Weight shifts forward onto the toes. Root down through your heels instead.
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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