Wide Leg-Forward Fold with Side Twist
The Wide Leg-Forward Fold with Side Twist mainly works the hamstrings, with help from the lower back, glutes & hips and core. No equipment needed: it uses just your bodyweight.
Wide Leg-Forward Fold with Side Twist Muscles Worked
Primary
Hamstrings
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus); Obliques
How to do the Wide Leg-Forward Fold with Side Twist
Setup
Stand with your feet significantly wider than shoulder-width apart, toes pointing forward or slightly outward.
Execution
Hinge at your hips to fold your torso forward, aiming to keep your back relatively straight as you descend.
Keeping your legs straight (with a soft bend in the knees if necessary), rotate your torso to touch your left hand to your right foot or ankle.
Simultaneously, extend your right arm toward the ceiling, maintaining a straight line from your left hand to your right hand.
Return to the center and switch sides, touching your right hand to your left foot while extending your left arm upward.
Continue alternating sides in a controlled, fluid rhythm.
Key Tips
Ensure the rotation comes from your thoracic spine (mid-back) rather than just dropping the shoulder.
Keep your core engaged throughout the movement to protect your lower back.
Wide Leg-Forward Fold with Side Twist FAQs
What muscles does the Wide Leg-Forward Fold with Side Twist work?
The Wide Leg-Forward Fold with Side Twist mainly works the hamstrings, with help from the lower back, glutes & hips and core. The main muscles are the hamstrings.
What equipment do you need for the Wide Leg-Forward Fold with Side Twist?
None. The Wide Leg-Forward Fold with Side Twist is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wide Leg-Forward Fold with Side Twist go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.