Wide Forward Fold Twist - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wide Forward Fold Twist

Step by step instructions, muscle activation and variants for the Wide Forward Fold Twist.

EasyHamstringsLower back

About this exercise

A standing stretch that combines a wide-legged forward fold with a thoracic rotation, targeting the hamstrings, inner thighs, and upper spine. Each rotation opens the chest and improves thoracic mobility while the fold deepens the lower-body stretch.

How to Perform

  • Stand with your feet wider than hip-width apart, toes pointing forward or slightly outward
  • Hinge at the hips and fold forward, lowering your torso toward the floor while keeping your legs as straight as possible
  • Place both hands on the floor between your feet or rest them on your shins
  • Place your left hand on the floor directly below your chest for support
  • Inhale, then extend your right arm straight up toward the ceiling, rotating your torso open to the right
  • Keep your hips square and your legs as straight as possible throughout
  • Hold the twist for 20–30 seconds, breathing slowly and deeply
  • Lower your right hand to the floor and repeat on the opposite side

Muscle Activation

Primary
HamstringsLower back
Secondary
GlutesObliques

Common Mistakes

Common mistakes content is coming soon.

About the Wide Forward Fold Twist

The Wide Forward Fold Twist is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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