Wide-Stance Forward Fold Stretch
UpdatedThe Wide-Stance Forward Fold Stretch mainly works the hamstrings, with help from the glutes & hips, lower back and calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide-Stance Forward Fold Stretch Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
How to do the Wide-Stance Forward Fold Stretch
Setup
Stand with your feet significantly wider than shoulder-width apart, toes pointing forward or slightly inward.
Ensure you have a stable base on a yoga mat or non-slip surface.
Movement
Place your hands on your hips and hinge forward at your hips, maintaining a flat back as you descend.
Once your torso is parallel to the ground or lower, place your hands on the floor directly beneath your shoulders.
Inhale to find length in your spine, then exhale, bending your elbows and allowing your crown to reach towards the floor, deepening the fold.
Keep your weight evenly distributed across your feet and engage your quadriceps to support the stretch in your hamstrings.
Hold the position for 30–60 seconds, maintaining steady, deep breaths.
Wide-Stance Forward Fold Stretch FAQs
What muscles does the Wide-Stance Forward Fold Stretch work?
The Wide-Stance Forward Fold Stretch mainly works the hamstrings, with help from the glutes & hips, lower back and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Wide-Stance Forward Fold Stretch?
None. The Wide-Stance Forward Fold Stretch is a bodyweight exercise, so you can do it anywhere.
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