Hips and adductors
Wide Leg Forward Fold
The Wide Leg Forward Fold is a stretch with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 70%, hamstrings (semitendinosus/-membranosus) 12% and spinal erectors (lower back) 6%.
How to do it
- Stand with the feet about one leg length apart, toes pointing forward.
- Put the hands on the hips and lengthen the spine.
- Hinge forward from the hips with a flat back and place the hands on the floor between the feet.
- Let the head hang and walk the hands back in line with the feet as the stretch allows.
- Hold for 30 to 60 seconds, breathing slowly, then bring the hands to the hips and rise with a flat back.
Tips
- Keep the weight over the balls of the feet so the hips stay above the heels.
- Put the hands on a block or a step if the floor is out of reach.
Common mistakes
- Rolling onto the outer edges of the feet.
- Rounding the lower back before the hips have folded.
- Coming up quickly and getting light-headed.
Muscles worked by the Wide Leg 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.
Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Wide Leg Forward Fold alternatives
Same equipment
Frequently asked questions
What muscles does the Wide Leg Forward Fold work?
Mainly the adductors. The hamstrings (semitendinosus/-membranosus) assist.
Is the Wide Leg Forward Fold good for beginners?
Yes. The Wide Leg 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 Wide Leg Forward Fold?
For example the Side Lunge Stretch, Straddle Stretch and Butterfly Stretch. They train mostly the same muscles.
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