Seated Forward Fold
Sit with legs extended and hinge forward over them with a long spine to stretch the hamstrings and back.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Lower back
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Seated Forward Fold work?
- The Seated Forward Fold mainly works the hamstrings and lower back.
- What equipment do you need for the Seated Forward Fold?
- None: it is a bodyweight exercise.
- How many sets and reps of the Seated Forward Fold?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Seated Forward Fold?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Seated Forward Fold to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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