About this exercise
A standing forward-fold stretch performed with the feet set wide apart, targeting the hamstrings and inner thighs. The wide stance shifts emphasis to the adductors and allows a deep lengthening along the back of the legs.
Wide Stance Forward Fold
Step by step instructions, muscle activation and variants for the Wide Stance Forward Fold.
EasyHamstringsInner thighs
How to Perform
- Stand with your feet wider than shoulder-width, toes pointing forward or slightly outward
- Keep a soft bend in your knees and place your hands on your hips
- Hinge at the hips and lean your torso forward, keeping your back as flat as possible
- Lower your hands toward the floor or rest them on your shins or thighs
- Relax into the stretch, feeling the tension in your hamstrings and inner thighs
- Hold the position for the desired duration, breathing steadily throughout
- Slowly rise back up by engaging your core and hinging back through the hips
Muscle Activation
Primary
HamstringsInner thighs
Secondary
Lower back
Common Mistakes
Common mistakes content is coming soon.
About the Wide Stance Forward Fold
The Wide Stance Forward Fold 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.