Seated Forward Fold Modified
Gently lengthens the hamstrings and eases lower-back tension.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: back, calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 20 seconds |
| Estimated calories burned | ~10 kcal |
How to do it
- Sit with legs extended or slightly bent, on a cushion if needed.
- Inhale and lengthen the spine.
- Exhale and hinge forward from the hips, keeping the back long.
- Rest the hands on the legs and hold.
- Complete 3 holds of 15–30 seconds.
Equipment
- Cushion optional
Coaching tips
Benefits
Gently lengthens the hamstrings and eases lower-back tension.
Common mistakes
Avoid rounding the spine aggressively or forcing the stretch.
Make it harder
Hinge a little deeper from the hips.
Make it easier
Keep the knees more bent and sit on a cushion.
Breathing
Inhale to lengthen the spine, exhale to fold gently.
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.