Standing Forward Fold
A simple standing stretch that releases the hamstrings and lower back.
Also called: forward fold, toe touch stretch, standing toe touch
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand with feet hip-width apart, knees soft.
How to do the Standing Forward Fold
- Hinge forward from the hips, letting your upper body hang toward the floor.
- Let your head and neck relax, arms hanging loosely or holding opposite elbows.
- Hold, breathing steadily, allowing gravity to deepen the stretch gradually.
- Roll back up slowly, one vertebra at a time.
Coach's notes
Keep a soft bend in the knees if your hamstrings are tight — there's no need to force straight legs.
Standing Forward Fold muscles worked
The Standing Forward Fold works the hamstrings and lower back.
Pairs well with
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.
Seated Forward Fold
Folding forward over straight legs from sitting - a long, gentle hamstring and lower-back stretch to finish a session.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Cat-Cow
A gentle spinal flow that alternates between arching and rounding the back — a classic warm-up or release for the spine.