Seated Forward Fold
Folding forward over straight legs from sitting - a long, gentle hamstring and lower-back stretch to finish a session.
Also called: seated fold, sitting forward fold, paschimottanasana, seated toe touch
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Sit with both legs straight out in front, feet flexed, sitting tall on the sit bones.
How to do the Seated Forward Fold
- Hinge forward from the hips, leading with the chest rather than rounding the back.
- Reach toward the shins, ankles or feet - wherever you land without straining.
- Relax into the stretch and breathe slowly for the target time.
- Rise back up slowly.
Coach's notes
Bend the knees slightly if the lower back rounds early - the stretch belongs in the hamstrings, not the spine.
Seated Forward Fold muscles worked
The Seated Forward Fold works the hamstrings, lower back and calves.
Pairs well with
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Romanian Deadlift
A hip hinge lowering the weight from standing, keeping the legs nearly straight — the go-to hamstring and glute strength builder for runners.
Standing Forward Fold
A simple standing stretch that releases the hamstrings and lower back.
Ankle Mobility
Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.