Wide-leg Bent Forward Fold
The wide-leg bent forward fold is a bodyweight stretching exercise targeting the hamstrings and inner thighs. Performed with a wide stance and a forward hip hinge with slightly bent knees, it provides a deep stretch to the posterior and inner legs while reducing strain on the lower back.
How to do it
- Stand with your feet spread wide apart, approximately two to three times shoulder-width.
- Turn your toes slightly outward and place your hands on your hips.
- Hinge forward at the hips, bending your knees slightly as you lower your torso toward the floor.
- Place your hands on the floor between your feet and allow your head to relax downward.
- Hold the position for 20-30 seconds, feeling the stretch in the inner thighs and hamstrings.
- Slowly return to standing and repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your knees to protect your joints.
- Hinge from your hips, not your lower back.
- Allow your head and neck to relax completely toward the floor.
- Breathe deeply into the back of your legs as you hold.
Breathing: Inhale deeply as you set your stance, and exhale slowly as you hinge forward, using smooth breaths to help your muscles relax during the hold.
Common mistakes
- Locking your knees completely straight, which places unnecessary stress on the joints and restricts the stretch.
- Rounding through the lower back instead of hinging at the hips, reducing the stretch in the target muscles.
- Holding your breath, which creates body tension and prevents your muscles from fully relaxing into the stretch.
Muscles worked
Primary: hamstrings. Secondary: adductors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30-second hold, rest 30 s
Lose weight
2–3 sets × 30-second hold, rest 30 s
Build muscle
2–3 sets × 30-second hold, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain or dizziness when lowering your head, ease off and return to standing slowly.
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
Should my legs be completely straight?
No, keeping a slight bend in your knees is recommended to protect your joints and target the hamstrings more effectively without strain.
Where should I feel this stretch?
You should feel a gentle pull along the backs of your thighs and your inner thighs. If you feel sharp pain, ease up immediately.
How often can I do this stretch?
You can perform this gentle stretch daily, especially after a light walk or workout when your muscles are warm.