Dynamic Wide-Leg Forward Fold

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Single position

Hold time

30 s per set in our routines

How to do the Dynamic Wide-Leg Forward Fold

1. Stand with a wide stance and hands on your hips.
2. Hinge forward from your hips, lowering your torso toward the floor while keeping your spine long.
3. Rise back up to standing and repeat in a smooth, controlled rhythm.

Tips

• Keep knees soft but active so the legs stay strong.
• Engage your core to protect the lower back.
• Let your neck stay in line with your spine as you fold.

Adjustments

• Limit the depth of the fold if hamstrings feel tight.
• Rest hands on blocks, a chair, or thighs for extra support.
• Add a slight knee bend if you need more space in the hamstrings.

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