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Seated Forward Fold
The Seated Forward Fold is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and spinal erectors (lower back) 13%.
How to do it
- Sit on a mat with both legs straight in front of you, feet together and toes pointing up.
- Sit tall and raise the arms overhead to lengthen the spine.
- Hinge forward from the hips and reach the hands toward the feet.
- Hold the shins, ankles or feet and let the back relax gently over the legs.
- Hold for 30 to 60 seconds, breathing slowly, then roll up to sitting.
Tips
- Sit on a folded towel if the lower back rounds before you fold.
- Use each exhale to ease a little further forward.
Common mistakes
- Pulling hard on the feet to force the fold.
- Bending the knees up to reach the toes without noticing.
- Bouncing forward.
Muscles worked by the Seated Forward Fold
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rounding the back adds a spine stretch. Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.
Seated Forward Fold alternatives
Same equipment
- Standing Toe Touch
- Elevated Hamstring Stretch
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Seated Hamstring Stretch
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Seated Forward Fold work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and calves (gastrocnemius) assist.
Is the Seated Forward Fold good for beginners?
Yes. The Seated Forward Fold is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Forward Fold?
For example the Standing Toe Touch, Elevated Hamstring Stretch and Pike Stretch. They train mostly the same muscles.
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