Hamstrings exercise
Head-to-Knee Forward Bend
Seated stretch with one leg straight and the other bent that lengthens the hamstrings as you lean forward.
- Primary muscleHamstrings
- Also worksLower back
- EquipmentBodyweight
- LevelBeginner
- Hamstrings
- Lower back
- Bodyweight
How to do the Head-to-Knee Forward Bend
4 steps, in the order you do them.
- Sit on the floor with one leg straight and place the sole of your other foot against your inner thigh.
- Sit tall and raise your arms to lengthen your back.
- Fold forward from the hips, with a straight back, until you reach your shin or foot.
- Hold for 20 to 30 seconds breathing slowly, switch legs and repeat.
Muscles worked
Alternatives to the Head-to-Knee Forward Bend
They work the hamstrings with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More hamstrings exercises
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Frequently asked questions
What muscles does the Head-to-Knee Forward Bend work?
The Head-to-Knee Forward Bend works mainly the hamstrings. It also works the lower back and the calves.