Forward fold stretch
Starting Posture
Stand with your feet hip-width apart, knees slightly bent, and hinge at the hips to slowly lower your upper body towards the floor. Let your head and neck relax towards the ground.
How to Exercise
Allow your arms to hang freely towards the floor, or grab opposite elbows and let your body sway gently from side to side. Breathe deeply and hold the stretch for 30 seconds to 1 minute.
Breath Control
Inhale deeply through your nose and exhale fully through your mouth. Focus on relaxing and releasing tension with each exhale.
Common errors
Avoid jerky or sudden movements while folding forward. Make sure to keep your weight evenly distributed on both feet and not leaning too far forward or backward.
Weights
Grips
Variations
For a more intense stretch, you can cross your arms and hold onto opposite elbows, or place your hands on the outside of your feet and gently pull yourself towards your legs.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep a slight bend in your knees throughout the stretch to avoid straining your lower back. If you have tight hamstrings, bend your knees as much as needed to maintain proper form.
Cautions
Avoid rounding your back excessively and straining your neck. If you have back problems, herniated discs, or sciatica, proceed with caution or consult a professional before attempting this stretch.