Forward-Lean Stretch
Improve flexibility! Gently stretch hamstrings & back with this seated forward lean. Perfect for all levels.
The Forward-Lean Stretch mainly works the hamstrings and lower back, with help from the glutes & hips and calves / shins. No equipment needed: it uses just your bodyweight.
Forward-Lean Stretch Muscles Worked
Primary
Hamstrings; Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius)
Forward-Lean Stretch Variations and Alternatives
How to do the Forward-Lean Stretch
Sit on the floor with both legs extended out in front of you. Keep your back straight and toes pointed upwards.
Inhale deeply and as you exhale, hinge at the hips and lean forward with a straight back. Reach towards your toes with your hands.
Aim to keep your knees straight, but don’t lock them. If you feel a strain, allow a slight bend in the knees.
Reach as far as you can while keeping your back straight. If you can reach your toes, gently pull them back toward you for a deeper stretch.
Hold this position for 15-30 seconds, breathing deeply and relaxingly into the stretch.
Release the stretch slowly, returning to the starting position.
Repeat the stretch if desired for 2-3 sets.
Remember to perform this stretch gently and within your comfort level to prevent injury.
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Forward-Lean Stretch FAQs
What muscles does the Forward-Lean Stretch work?
The Forward-Lean Stretch mainly works the hamstrings and lower back, with help from the glutes & hips and calves / shins. The main muscles are the hamstrings and erector spinae.
What equipment do you need for the Forward-Lean Stretch?
None. The Forward-Lean Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Forward-Lean Stretch variations and alternatives?
Similar exercises include the Abdominal Stretch, Basic Toe-Tap, Forward Butterfly Leaning Stretch and Forward Fold & Rock.
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