The lean forward stretch is a simple standing forward fold variation where you hinge at the hips and let your upper body hang forward. It stretches the hamstrings, calves, and lower back through the gentle pull of gravity. It is one of the most accessible whole-back-of-body stretches.
Muscle Group
Back, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches hamstrings, calves, and lower back
- Decompresses the spine
- Calming and restorative
- No equipment needed
- Easy to integrate into any cool-down
- Quick and accessible
How to perform
- Stand tall with feet hip-width apart and a slight bend in your knees.
- Hinge forward at the hips, letting your torso hang down toward the floor.
- Allow your arms to hang heavy. Reach toward your toes or rest your hands on your shins.
- Let your head hang heavy.
- Feel the stretch through your hamstrings, calves, and lower back.
- Hold for 30 to 60 seconds. Breathe deeply and let gravity deepen the stretch.
- To exit, slowly roll up vertebra by vertebra to standing.
- Repeat 2 to 3 times for best results.
FRONT VIEW
BACK VIEW
Back
Primary
Calves
Primary
Lower Back
Primary
Hamstrings
Primary