Reverse Prayer Forward Fold
Reverse Prayer Forward Fold is a bodyweight stretching exercise targeting the lats and lower back. Combining the reverse prayer arm position with a forward fold simultaneously stretches the wrist extensors, posterior shoulder, and entire posterior chain.
How to do it
- Stand with your feet hip-width apart and bring your hands into a reverse prayer position behind your back.
- Hinge forward at the hips, keeping your back flat and neck neutral.
- Lower your torso toward the ground, deepening the stretch in your back and wrists.
- Hold for 20-30 seconds, breathing steadily.
- Slowly rise back to standing and repeat.
Form cues
- Hinge at the hips instead of rounding your lower back
- Keep your neck neutral by gazing at the floor a few feet ahead
- Press your palms together firmly behind your back
- Breathe deeply into your upper back and shoulders
Breathing: Inhale deeply as you stand tall and set your arm position, then exhale slowly as you hinge forward to let your upper body relax.
Common mistakes
- Rounding the spine too early - this shifts the stretch away from the upper back and places unnecessary pressure on the lower vertebrae
- Forcing the reverse prayer position - pushing your wrists past their comfortable range of motion can strain the joints
- Locking your knees completely - keeping a micro-bend in the knees protects your joints and helps release tension in the hamstrings
Muscles worked
Primary: lats. Secondary: lower arms, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 30 seconds
Lose weight
3 sets × 30 seconds hold, rest 30 seconds
Build muscle
2 sets × 20-30 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist or shoulder discomfort, ease off the hand placement and try a standard arm variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot touch my palms together behind my back?
That is completely normal. You can press the backs of your hands together or simply hold your wrists or elbows instead until your shoulder mobility improves.
How often should I do this stretch?
You can safely perform this stretch daily, especially after long periods of sitting or as part of a post-workout cool-down.
Should I feel this in my hamstrings too?
Yes, because it is a forward fold, you will likely feel a gentle stretch in the backs of your legs along with your upper back.