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Seated Forward Bend
A bodyweight yoga pose performed seated with straight legs, targeting the hamstrings, calves, and lower back for deep mobility and relaxation.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Lower Back, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Calves
7/10Gastrocnemius, Soleus
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
10-60 seconds • Rest between sets or transition to the next pose.
How to Perform
Sit on the floor with legs extended straight out in front of you (Staff Pose). Flex your feet strongly, drawing toes toward your shins.
- Inhale deeply and extend your arms straight overhead, lengthening the spine.
- Exhale and hinge forward slowly from the hips, maintaining a flat back.
- Reach your hands toward your shins, ankles, or feet.
- Focus on drawing your belly button toward your thighs, not rounding your upper back.
- Hold the stretch, deepening the fold with each exhale.
- Inhale to slowly return to the starting seated position.
Coaching Tips
Form Cues
- Hinge from the hips.
- Feet strongly flexed.
- Lengthen the spine.
- Belly to thighs.
Breathing
Inhale to prepare and lengthen the spine; exhale as you fold forward and deepen the stretch.
Tempo
N/A
Range of Motion
Hinge forward until a deep stretch is felt in the hamstrings and calves, keeping the spine long and avoiding excessive lumbar rounding.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the knees or lower back.
- Use a strap if hands cannot comfortably reach the feet.
Spotting
Not recommended; self-adjust or use a strap.
Common Mistakes
- Rounding the lower back prematurely.
- Pulling too hard with the arms.
- Bending the knees.
When to Avoid
- Acute hamstring tears or strains.
- Severe low back pain or disc issues.
Flexibility Needed
- Basic hamstring flexibility.
Build Up First
- Ability to sit upright with legs extended (Staff Pose).
Also known as
Paschimottanasana, Seated Straight Leg Stretch, Posterior Stretch
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