Standing Forward Fold

Muscles worked by the Standing Forward Fold

Primary

HamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeCalvesGastrocnemius

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

Equipment

No equipment — this is a bodyweight exercise.

How to do the Standing Forward Fold

1. Stand tall with your feet hip-width apart and legs straight.
2. Hinge at your hips and fold your torso down toward the floor.
3. Let your hands and head hang toward your feet.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Bend your knees slightly if your hamstrings feel tight.
• Ease into the stretch slowly — never bounce.

At a glance

Standing 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": "standing-forward-fold",
  "name_en": "Standing Forward Fold",
  "name_de": "Stehende Vorbeuge",
  "name_es": "Flexión de Pie hacia Adelante",
  "description_en": "A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs.",
  "description_de": "Eine stehende Dehnung, die durch Vorbeugen des Oberkörpers über gestreckte Beine hintere Oberschenkel und unteren Rücken dehnt.",
  "description_es": "Un estiramiento de pie que alarga los isquiotibiales y la zona lumbar al inclinar 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",
    "gastrocnemius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with your feet hip-width apart and legs straight.",
    "Hinge at your hips and fold your torso down toward the floor.",
    "Let your hands and head hang toward your feet.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Stelle dich aufrecht hin, Füße hüftbreit, Beine gestreckt.",
    "Beuge dich aus der Hüfte und senke den Oberkörper Richtung Boden.",
    "Lasse Hände und Kopf locker Richtung Füße hängen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Párate erguido con los pies al ancho de cadera y las piernas estiradas.",
    "Flexiónate desde las caderas y baja el torso hacia el suelo.",
    "Deja que las manos y la cabeza cuelguen hacia los pies.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Bend your knees slightly if your hamstrings feel tight.",
    "Ease into the stretch slowly — never bounce."
  ],
  "tips_de": [
    "Beuge die Knie leicht, wenn die Oberschenkel eng sind.",
    "Gehe langsam in die Dehnung — nie wippen."
  ],
  "tips_es": [
    "Flexiona un poco las rodillas si sientes tensos los isquiotibiales.",
    "Entra en el estiramiento lentamente, nunca rebotes."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/standing-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 === "standing-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.