Seated Forward Fold

Hamstrings, Glutes, Lower BackBodyweight

Gentle stretch for the posterior chain. Relieves tension in your hamstrings, glutes, and lower back.

How to do it

1Sit on the floor with your legs straight out in front of you and your spine tall.

2Inhale and reach the crown of your head toward the ceiling to lengthen your spine.

3Exhale and hinge forward from your hips, keeping your back as straight as possible.

4Rest your hands on your shins, feet, or the floor alongside your legs wherever comfortable.

5Hold for a few breath cycles, avoiding any bouncing.

Common mistakes

Rounding your lower back, shifting strain onto your lumbar discs instead of your target muscles.

Bending your knees just to grab your feet, cutting the hamstring stretch short.

Bouncing at the bottom, which can cause micro-tears in muscle fibers.

Breathing

Inhale to lengthen your spine, exhale to hinge forward and melt deeper into the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.