How to do Forward Fold

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Difficulty: Easy

Impact Level: Low

Target Body Parts: lower back, hamstrings


Reach up to the ceiling. Activate your core by drawing your belly button towards the spine. Bend the knees slightly so they are not locked out and then hinging at the hips fold as deeply forward as you can go. On the way down keep your back as straight as possible for as long as possible and then allow it to curve at the bottom of the forward bend.

To come back out, activate your core to brace your back. With slightly bent knees again, hinge at the hips to lift all the way out.

Common mistakes are to lock out the legs which can jar the back so having knees slightly soft avoids this. If very tight in the hamstrings (back of thighs) bend the knees deeply. Additionally it can be tempting to curve and round the spine as you go forward, which puts undue pressure on the discs of the spine, to avoid this keep your spine as straight as possible for as much of the way down as you can and ensure core is active.

How to make Forward Fold easier

Bend the knees deeply for the entire exercise.

Once in the forward bend, have your hands on your thighs or shins for support.

How to make Forward Fold more challenging

To increase the difficulty, pause half way down for a few breaths, ensuring the back is as flat as possible, parallel to the floor.

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