Stand Spread Leg Forward Fold

Stand Spread Leg Forward Fold

The Stand Spread Leg Forward Fold is a fantastic exercise that targets multiple muscle groups and promotes flexibility and strength. This exercise primarily engages the hamstrings, glutes, and lower back, while also stretching the calves and spine. It is an excellent addition to any workout routine, whether you prefer working out at home or in the gym. When performing the Stand Spread Leg Forward Fold, it is crucial to maintain proper form and technique to prevent injuries and maximize the benefits. Starting from a standing position, you will spread your legs wider than shoulder-width apart. Next, hinge at your hips and lower your torso forward, reaching towards the ground or as far as is comfortable for you. Your arms can hang freely or reach towards your feet, depending on your flexibility level. Engaging your core and maintaining a slight bend in the knees will help protect your lower back during this exercise. Remember to breathe deeply throughout the movement, allowing your body to relax and stretch gradually. Holding the position for a few breaths can enhance the stretch and increase your flexibility over time. For individuals new to this exercise, it is essential to start with a gentle range of motion and gradually increase as your flexibility allows. It is also important to listen to your body and never push past your limits. If you experience any pain or discomfort, modify the exercise or consult with a fitness professional to ensure you are performing it correctly. Incorporating the Stand Spread Leg Forward Fold into your exercise routine can improve your overall flexibility, promote better posture, and alleviate tightness in the lower back and hamstrings. Remember to warm up before attempting this exercise and cool down afterward to optimize your workout. So go ahead, give it a try, and enjoy the many benefits this exercise has to offer!


  • Start by standing up straight with your feet hip-width apart.
  • Take a deep breath in and as you exhale, gently lower your torso and head forward towards the ground.
  • Keep your legs straight and allow your upper body to hang down towards your legs.
  • Place your hands on the ground, fingertips in line with your toes.
  • Let your head and neck relax and avoid any tension in your shoulders.
  • Hold this position for a few deep breaths, feeling the stretch in your hamstrings and lower back.
  • To come out of the pose, bend your knees slightly and roll up slowly, stacking one vertebra on top of the other.
  • Repeat this exercise as desired to increase flexibility.

Tips & Tricks

  • Engage your core muscles to maintain stability and prevent lower back strain.
  • Increase the stretch by actively pressing your heels into the ground and reaching the crown of your head towards the floor.
  • Focus on breathing deeply and exhaling fully during each rep to promote relaxation and enhance the stretch.
  • Gradually increase the duration of each hold, starting with 15-30 seconds and working your way up to 1-2 minutes.
  • Add resistance by holding a dumbbell or kettlebell in each hand to challenge your muscles and build strength.
  • Practice regular mobility exercises to improve flexibility in your hamstrings, hips, and lower back.
  • Ensure proper form by avoiding rounding or hunching your back during the exercise.
  • If you experience discomfort or pain, modify the exercise by reducing the depth of the fold or using props like blocks or a bolster to support your hands.
  • Pair this exercise with other lower body stretches and strengthening exercises to create a well-rounded workout routine.
  • Incorporate a dynamic warm-up before performing this exercise to increase blood flow and prepare your muscles for the movement.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine