Standing Forward Fold
Improves flexibility and eases tension in the hamstrings
BackBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: Hamstrings. Secondary: Lower back, calves |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 30 seconds |
| Estimated calories burned | ~15 kcal |
How to do it
- Step 1: Get into position with a tall, relaxed posture
- Step 2: Ease into the stretch until you feel a gentle pull in the hamstrings
- Step 3: Hold for 30 seconds, breathing slowly
- Step 4: Release slowly without bouncing
- Step 5: Switch sides if the stretch is one-sided, then repeat
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Improves flexibility and eases tension in the hamstrings
Common mistakes
Bouncing or forcing the stretch past mild tension
Make it harder
Hold a few seconds longer or ease slightly deeper
Make it easier
Reduce the range and ease off the stretch
Breathing
Deep slow breathing, exhale as you settle in
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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