Single-Leg Forward Fold
Target stubborn hamstrings and improve hip mobility with the Single-Leg Forward Fold. A focused, restorative stretch designed to lengthen the posterior chain and release lower back tension.
The Single-Leg Forward Fold mainly works the hamstrings, with help from the calves / shins and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg Forward Fold Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae)
How to do the Single-Leg Forward Fold
Setup
Begin by sitting on your yoga mat with both legs extended forward. Bend your right knee and bring the sole of your right foot to touch the inner thigh of your left leg. Ensure your left leg remains straight and active.
Execution
Inhale to lengthen your spine, sitting tall with your shoulders relaxed.
As you exhale, hinge from your hips to fold your torso over your extended left leg.
Reach forward with both hands toward your left foot or shin.
Maintain a flat back for as long as possible before allowing your upper back to round naturally into a forward fold.
Keep your chest open and avoid hunching your shoulders toward your ears.
Hold the position, focusing on steady, rhythmic breathing. Gently deepen the stretch with every exhale.
Repeat on the opposite side.
Single-Leg Forward Fold FAQs
What muscles does the Single-Leg Forward Fold work?
The Single-Leg Forward Fold mainly works the hamstrings, with help from the calves / shins and lower back. The main muscles are the hamstrings.
What equipment do you need for the Single-Leg Forward Fold?
None. The Single-Leg Forward Fold is a bodyweight exercise, so you can do it anywhere.
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