Seated Forward Bend

The seated forward bend targets the hamstrings and lengthens the calves, glutes, and erector spinae. Day-to-day activities, like prolonged sitting, can lead to tight hamstrings and lower back pain. This stretch reduces hamstring stiffness and lower back discomfort.

Hamstring flexibility is beneficial to athletes as it plays a role in running, sprinting, and agility sports. The seated forward bend can also improve squat depth by increasing the calf muscle range of motion.

This stretch is a simple and effective exercise that can be done anywhere. Learn the proper form and how to program it into your routine below.

How To Do

  1. Sit on the floor.
  2. Both legs should be hip-width apart and straight out in front of the body.
  3. Sit with a straight back. Stack your shoulders over your hips.
  4. Inhale and extend the arms straight overhead.
  5. Exhale and hinge forward from the hips.
  6. As you extend forward, lower the hands to touch the legs or feet.
  7. Bend forward until you feel a moderate-intensity stretch in the back of the legs.
  8. Hold the stretch for 30 seconds.
  9. Engage the abdominals by pulling your belly button in slightly towards your spine.
  10. Inhale and lift the upper body back to an upright position. Extend your arms overhead as you do so.
  11. Exhale and bring the arms back down to the side of the body.

Tips From Expert

  • Ensure both legs are extended in front of you with your feet together. Avoid bending your knees or moving your legs apart.
  • Slowly reach forward with your hands. Avoid bouncing or sudden movements.
  • Once you feel the stretch, avoid going past the normal range of motion.
  • Maintain a neutral back as you hinge from your hips. This ensures the stretch is focused on your hamstrings.
  • Ensure you maintain a controlled breathing pattern throughout the stretch. Avoid holding your breath at any point.
  • As your hands reach your toes, bring your head between your knees if your mobility allows.

Optimal Sets and Reps

Programming recommendations for the seated forward bend vary, depending on flexibility goals. For a dynamic stretch, the position is held briefly but repeated several times. For a big increase in flexibility, the stretch should be held longer.

Follow these guidelines for programming the seated hamstring stretch into your routine.

Training Type Sets Duration
Dynamic Stretch 3–5 15–30 second hold
Static Stretch 1–2 30-second hold
Optimal Sets & Reps of Seated Forward Bend

How to Put in Your Workout Split

The seated forward bend can be programmed into various points of a workout. It is best practice to stretch major muscle groups before and after exercise. One study even showed that hamstring stretching before performing squats temporarily increased muscle hypertrophy in the hamstring muscle.

Seated forward bends can be done as a dynamic stretch before leg workouts to reduce hamstring injury risk. Dynamic stretching is commonly done during a warm-up to avoid injury during exercise. It involves the controlled movement of a muscle through its range of motion.

The seated forward bend can be incorporated into a cool-down to reduce hamstring tightness. Static stretching (holding a stretch) after a workout extends muscles back to their resting length. This decreases tension in the muscles targeted during the workout.

This stretch can be added to a total body stretching routine. It can also be done at the end of a day of prolonged sitting to alleviate discomfort.

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Primary Muscle Groups

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hamstrings

The hamstrings are composed of three muscles: the semitendinosus, semimembranosus, and bicep femoris. They make up the back of the upper leg, originating on the pelvis and inserting below the knee. The hamstrings bend the knee, extend (straighten) the hip, and rotate the leg.

During the seated forward bend, the hamstrings lengthen as the upper body hinges forward. They contract slightly as the torso lifts upward out of the forward bend, returning to an upright position.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Gluteus

The glutes are the three muscles that attach the pelvis to the thigh bone and collectively create the buttocks. They are composed of the glutes maximus, medius, and minimus.

The glutes are responsible for hip extension by moving the leg downward and backward. They also rotate the leg and move the leg sideways, away from and back towards the body.

Folding forward in a seated forward bend lengthens and stretches the glute muscles. It is an excellent stretch to do after gluteus minimus exercises.

Erector Spinae

The erector spinae sits on either side of the spine and is made up of the iliocostalis, longissimus, and spinalis. This muscle group runs the length of the spine from the neck to the lower back. It stabilizes the spine and performs back extension.

In upper-body, forward-bending movements, like the seated forward bend, the erector spinae elongates. As the trunk lifts out of the stretch, the erector spinae contracts, assisting the return to upright.

Gastrocnemius

The gastrocnemius is the outermost muscle at the back of the lower leg. It is the muscle that gives definition to the calf. The gastrocnemius originates above the back of the knee on the thigh bone and attaches to the heel.

This muscle works with the hamstrings to bend the knee. It also performs ankle plantarflexion by pointing the toes downward and lifting the heel.

Because the legs are straight during a seated forward bend, the gastrocnemius is lengthened. The muscle is stretched as the body folds forward. Flexing the feet and pressing the heel forward intensifies the gastrocnemius stretch.

Soleus

The soleus sits under the gastrocnemius at the back of the lower leg. It connects below the knee and inserts at the heel. This muscle plays an important role in ankle stabilization and ankle plantarflexion.

The soleus is stretched during the forward-hingeing phrase of a seated forward bend. Like with the gastrocnemius, actively flexing the foot intensifies the soleus stretch.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

High Knees

Cobra Stretch

Bodyweight Single-leg Deadlift

Butt Kickers

Jump Rope

Standing Forward Bend

Dynamic Hamstring Stretch

Seated Hamstring Stretch

Hurdler Stretch

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Deadlift

Barbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

Dumbbell Single Leg Romanian Deadlift

Seated Leg Curl Machine

Lying Leg Curl Machine

Dumbbell Romanian Deadlift

Barbell Sumo Deadlift

Barbell Romanian Deadlift

Dumbbell Deadlift

Who Should Do?

Those Seated For Long Periods

Studies on office workers and college students found that prolonged sitting can cause hamstring tightness. This negatively affects the position of the pelvis and can result in lower back pain. Stretching the hamstrings and lower back alleviates muscle tension and can reduce lower back pain.

Hamstring and lower back stretching can improve seated posture. The seated forward bend elongates the hamstrings as well as the erector spinae in the back. Performing this stretch throughout the day or after sitting for a long time can reduce lower-back discomfort.

Soccer Players

Soccer involves running, explosiveness, and agility, all of which benefit from hamstring and ankle flexibility. A good range of motion in the hamstrings can aid in better muscular force production. This improves the running economy, the amount of effort spent at a specific speed.

Stretching also promotes good circulation in the body. This may improve recovery time and reduce muscle fatigue by efficiently clearing waste from muscles.

Soccer players can enhance their performance by incorporating the seated forward bend into their routine. This stretch aids in hamstring, soleus, and gastrocnemus flexibility. It also fosters good circulation in the lower body.

Those With Plantar Fasciitis

Plantar fasciitis occurs when the fascia extending from the heel to the bottom of the foot becomes inflamed. It can make walking, jumping, and weight-bearing activities painful.

People suffering from plantar fasciitis tend to have tight hamstring and calf muscles.

Stretching the gastrocnemius, soleus, and hamstrings can help relieve plantar fasciitis discomfort. The seated forward bend lengthens all the muscles along the back of the leg and can decrease tightness in the calf and hamstring muscles.

Who Should Not Do?

Those With Sciatica

Sciatica is a painful condition that occurs when the sciatic nerve at the back of the pelvis is compressed. Actions that involve lower back flexion (bending) can aggravate the condition.

Since the seated forward bend involves bending forward at the hips, it is not recommended for those with sciatica. Hinging forward flexes the lower back and could put additional pressure on the already compressed nerve.

Those With An Inguinal Hernia

An inguinal hernia results from abdominal tissue or part of the intestines pushing through the abdominal wall. This can occur when there is significant pressure in the abdomen. For those with this condition, activities that increase abdominal pressure should be avoided.

Deep forward flexion, like during a seated forward bend, can increase pressure against the abdominal wall. To avoid exacerbating the condition, performing a single leg raise hamstring stretch from a reclined position may be suitable.

Those With Osteoporosis

Osteoporosis is hallmarked by brittle bones that can easily fracture or break. Deep forward flexion can compress the spinal vertebrae, causing fractures. A hunchback posture often accompanies severe states of osteoporosis and increases the risk of fracture during flexion.

The seated forward bend involves deep forward bending. Therefore, this exercise could put excessive pressure on the spine and should be avoided. Those with osteoporosis should check with their healthcare provider for suitable exercise options.

Benefits Of The Seated Forward Bend

Improves Squats

Squats require good ankle and hip mobility. Dorsiflexion of the ankle, the downward movement of the heel, is connected to upper-body alignment in a squat. Improving dorsiflexion range of motion decreases forward-leaning of the trunk during a squat.

The gastrocnemius and soleus muscles play a vital role in ankle mobility. Increasing flexibility in the calf permits a greater degree of ankle dorsiflexion.

Good hip flexibility is also connected to squat posture. Tight hips can limit the squat range of motion and contribute to excessive forward leaning. An upright trunk position helps target the glutes more effectively.

The seated forward bend elongates the glutes and calves and can lead to a better hip and ankle range of motion. A good range of motion in these joints can increase squat depth.

Improve strength and flexibility by pairing this stretch with these gluteus medius exercises.

Reduces Lower Back Discomfort

People who experience lower back pain tend to have tight hamstrings. As the body is interconnected, the condition of the hamstrings affects the pelvis, which impacts the back. Tight hamstrings pull the pelvis and spine out of neutral alignment.

Hamstring static stretching reduces muscle tension and increases a hamstring’s range of motion. This has been found to decrease low back pain in patients and those seated for long periods. Adding stretches like the seated forward bend into your workout can aid in managing low back discomfort.

Relieves Stress

Forward bends, like the seated forward bend, can have a soothing effect on the nervous system. This stretch alleviates tension all along the back side of the body, from the neck to the calves. Relaxing the body helps calm the mind, reducing stress and anxiety.

Stress is associated with increased cortisol levels in the body — up to nine times the normal amount. Relaxation techniques decrease cortisol levels. Static stretching paired with slow breathing can calm the nervous system and relieve stress.

Frequently Asked Questions

What are the benefits of a seated forward bend?

A seated forward bend stretches the hamstrings, glutes, calves, and erector spinae muscles. Better flexibility in these muscles can improve squat depth, running economy, and agility. It can also reduce low back pain.

Why can’t I do a seated forward fold?

Tight, shortened muscles in the back of the body can limit the range of motion in a seated forward fold. Flexibility improves gradually with consistency. Holding stretches for 30 seconds and performing them multiple times a week can improve flexibility.

When should I do the seated forward bend?

Seated forward bends can be done dynamically as part of a warm-up before working the hamstrings. They can also be added to the end of a workout to reduce muscular tension.

Who should not do the seated forward bend?

Those with back issues, like sciatica, should not do a seated forward bend. It can aggravate some back conditions. Also, those with osteoporosis should avoid forward bending as it can compress the spine.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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