Seated Bent Knee Forward Fold (Head to Floor)
Seated bent knee forward fold (head to floor) is a bodyweight stretching exercise targeting the hamstrings and lower back. The deep forward fold with bent knees allows the spine to decompress and the posterior chain to relax into a deep stretch.
How to do it
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean forward from the hips, reaching your torso toward your thighs.
- Continue folding forward until your head reaches toward the floor in front of your feet.
- Hold the position for 20-30 seconds, breathing deeply.
- Slowly roll up to the starting position and repeat.
Form cues
- Sit tall on the floor with knees comfortably bent.
- Hinge forward from your hip crease, not your waist.
- Let your head gently reach down toward the floor.
- Breathe deeply into your back and shoulders.
- Roll up slowly one vertebra at a time when finished.
Breathing: Inhale deeply through your nose to expand your lower back, then exhale slowly through your mouth to release deeper into the fold.
Common mistakes
- Rounding the lower back too aggressively, which places extra stress on the spine instead of gently stretching the area.
- Holding your breath, which creates body tension and prevents your muscles from fully relaxing into the stretch.
- Pulling yourself down with your arms, which can force the hamstrings to tighten up in defense rather than lengthening.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 holds × 30 seconds, rest 30 s
Lose weight
2-3 holds × 30 seconds, rest 30 s
Build muscle
2-3 holds × 30-45 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain or excessive pulling in your lower back, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my legs be completely straight?
No, keeping your knees bent is encouraged for this variation to reduce tension on your lower back and hamstrings.
What if my head doesn't reach the floor?
That is completely fine. Simply fold as far as is comfortable without straining your neck or back.
How often should I do this stretch?
You can safely practice this gentle stretch daily, especially after long periods of sitting or as part of a cool-down.