Wide-leg Half Forward Fold
The wide-leg half forward fold is a bodyweight stretch targeting the hamstrings. By hinging to a torso-parallel position with a wide stance, it stretches the hamstrings and inner thighs while placing particular emphasis on maintaining a neutral, elongated spine.
How to do it
- Stand with your feet spread wide apart and your toes pointing slightly outward.
- Hinge forward at the hips until your torso is parallel to the floor, maintaining a flat back.
- Place your hands on your shins or on the floor directly beneath your shoulders for support.
- Hold this half-fold position for 20-30 seconds, focusing on keeping the spine long.
- Slowly return to standing and repeat for the desired number of repetitions.
Form cues
- Keep a wide stance with toes slightly outward.
- Hinge at your hips while keeping your back flat.
- Rest your hands lightly on your shins or the floor.
- Breathe deeply and relax your neck.
Breathing: Inhale as you stand tall, and exhale slowly as you hinge forward into the stretch, breathing deeply and evenly while holding.
Common mistakes
- Rounding your lower back, which shifts the stretch away from your hamstrings and puts unnecessary pressure on the spine.
- Locking your knees completely, which can strain the joint instead of allowing your muscles to relax into the stretch.
- Holding your breath, which creates tension and prevents your muscles from fully releasing.
Muscles worked
Primary: hamstrings. Secondary: adductors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds hold, rest 45 s
Lose weight
2–3 sets × 30 seconds hold, rest 45 s
Build muscle
2–3 sets × 30 seconds hold, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain or dizziness, ease off and return to standing.
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 knees be completely straight?
Not necessarily. A soft micro-bend in the knees is encouraged, especially if your hamstrings feel very tight.
How often should I do this stretch?
You can safely practice this stretch daily, especially after a light walk or workout when your muscles are warm.
What should I do if I cannot reach the floor?
Simply rest your hands on your shins or thighs, or use a yoga block underneath your hands for support.