Hamstrings exercise
Standing Forward Fold
Standing forward fold from the hips that lengthens the hamstrings and lower back.
- Primary muscleHamstrings
- Also worksLower back
- EquipmentBodyweight
- LevelBeginner
- Hamstrings
- Lower back
- Bodyweight
How to do the Standing Forward Fold
4 steps, in the order you do them.
- Stand with your feet hip-width apart, parallel, and your knees slightly bent.
- Hinge forward at the hips, bringing your chest toward your thighs and keeping your back long.
- Let your head and arms hang, without forcing yourself to reach the floor.
- Hold for 20 to 30 seconds, breathing slowly, then rise slowly, one vertebra at a time.
Muscles worked
Alternatives to the Standing Forward Fold
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.
Mobbe saves every set, shows you your record and builds your full routine.
More hamstrings exercises
Standing Hamstrings StretchHamstrings · Bodyweight
Plank to Down DogHamstrings · Bodyweight
Lying Hamstring CurlHamstrings · Machine
Leg Swings Front-BackHamstrings · Bodyweight
Frequently asked questions
What muscles does the Standing Forward Fold work?
The Standing Forward Fold works mainly the hamstrings. It also works the lower back.