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Prolonged Seated Forward Fold

Deep, sustained stretch for the hamstrings and the entire posterior chain.

1
Sets
1
Reps
55s
Duration
15s
Rest
1/10
RPE

📖 Detailed description

Sit on the floor with your legs straight out in front. Reach your arms up, inhale, and on the exhale fold forward from the hips, reaching for your shins, ankles, or feet. Hold the stretch.

💡 Execution tips

  • Bend your knees slightly if your hamstrings are very tight to protect your lower back.

⚠️ Common mistakes

  • Rounding the back aggressively to touch the toes, bouncing, holding the breath.

🔀 Variants

  • Knees Fléchis