Seated Forward Fold

Muscles worked by the Seated Forward Fold

Primary

HamstringsHamstring Muscles

Secondary

Lower BackErector Spinae

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Seated Forward Fold

1. Sit on the floor with both legs straight out in front.
2. Keep your back long and hinge forward from the hips.
3. Reach your hands toward your feet.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Lead with your chest, not your head, to keep the back long.
• Stretch to mild tension, never to pain.

At a glance

Seated Forward Fold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift
• Banded Standing Leg Curl
• Bench Hamstring Stretch
• EZ-Bar Romanian Deadlift
• Good Morning
• Head-to-Knee Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-forward-fold",
  "name_en": "Seated Forward Fold",
  "name_de": "Sitzende Vorbeuge",
  "name_es": "Flexión Sentado hacia Adelante",
  "description_en": "A seated stretch that targets the hamstrings and lower back by reaching the torso over straight legs.",
  "description_de": "Eine sitzende Dehnung für hintere Oberschenkel und unteren Rücken, bei der sich der Oberkörper über die gestreckten Beine neigt.",
  "description_es": "Un estiramiento sentado para los isquiotibiales y la zona lumbar, inclinando el torso sobre las piernas estiradas.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor with both legs straight out in front.",
    "Keep your back long and hinge forward from the hips.",
    "Reach your hands toward your feet.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, beide Beine gerade nach vorn.",
    "Halte den Rücken lang und beuge dich aus der Hüfte nach vorn.",
    "Strecke die Hände Richtung Füße.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Siéntate en el suelo con ambas piernas estiradas al frente.",
    "Mantén la espalda larga e inclínate desde las caderas.",
    "Lleva las manos hacia los pies.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Lead with your chest, not your head, to keep the back long.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Führe die Bewegung mit der Brust, nicht mit dem Kopf.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Inicia con el pecho, no con la cabeza, para mantener la espalda larga.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/seated-forward-fold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-forward-fold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.