Seated Forward Fold
A stretching exercise that targets the back and glutes, promoting flexibility in the hamstrings and lower back while minimizing stress on the lumbar area.
Category
flexibility
Type
stretching
Muscles
3 Groups
Equipment
bodyweight
Step-by-Step Instructions
Sit on the floor with your legs extended straight in front of you. Flex your feet and keep your legs together.
Pro Tip: Engage your core to maintain a straight spine as you prepare to fold forward.
Safety Note: Avoid rounding your lower back to prevent undue stress; keep the spine extended throughout.
Inhale deeply, lengthening your spine upwards. As you exhale, hinge at the hips to fold forward, reaching your hands towards your feet.
Pro Tip: Focus on moving from the hips rather than the waist to maintain a long spine.
Safety Note: Stop if you feel any sharp pain, especially in the lower back.
Hold the stretch at the point where you feel a gentle pull in your glutes and hamstrings, without forcing the movement.
Pro Tip: Keep your shoulders relaxed and away from your ears.
Safety Note: Breathe deeply to avoid tension and stay relaxed in the position.
Hold the position for 20-30 seconds, then gently release and return to the starting position.
Pro Tip: Use each exhale to deepen the stretch slightly if comfortable.
Safety Note: Ensure a slow and controlled return to the starting position to avoid strain.
Benefits & Results
Muscle Development
Targets 2 primary muscle groups for optimal strength and definition gains.
Functional Strength
Improves everyday movement patterns and athletic performance through stretching training.
Injury Prevention
Strengthens stabilizing muscles and improves mobility when performed with proper form.
Versatile Training
Perfect for intermediate level athletes and easily adaptable to different fitness goals.