Wide-Angle Seated Fold
- Pro
- Intermediate
- Yoga
- Mobility
The wide-angle seated fold has you sitting with your legs spread wide and hinging forward from the hips while your spine stays long. The stretch loads the adductors and hamstrings as you hold the position rather than move through it. Intermediate practitioners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Adductors, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with your legs wide apart, toes up.
- Sit tall, hands on the floor in front of you.
- Hinge forward from the hips with a long spine.
- Breathe into the stretch and soften with each exhale.
Form cues
- Flex your feet and reach through your heels.
- Walk your hands forward along the floor, not down.
- Let your neck relax and your jaw soften.
Common mistakes
- Back rounds instead of hinging from the hips. Lead with your chest and hinge from the hips.
- Knees roll upward and lose their line. Press your knees down toward the floor.
- Body bounces to force a deeper stretch. Ease in slowly and hold the position still.
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.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon