Technique
- Stand up, bend at the hips, bend the knees and reach the palms to the floor, lowering the head.
- Lay the belly and chest onto the thighs.
- Focus on deepening the hip crease (smaller angle between thighs and trunk).
- Breathe deeply and feel the expansion of the back body as you breathe in, releasing tension in the back as you breathe out.
Form tips
- Activate the legs in the direction of straightening, pressing down through the feet, lifting up through the hips. Active legs, soft spine.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
- Spine
Equipment
Appears in
Other disciplines
Progressions
Standing pike on the ground
Novice
Intermediate forward fold
Novice
Regressions
Bent-legs forward fold to ankles
Beginner
View Similar Exercises
View Similar Exercises
Standing forward fold feet over hands
Intermediate
Standing straddle stretch
Beginner
Knee-support half forward bend
Beginner
Standing pike on ankles
Beginner
Standing straddle stretch with straight back
Beginner
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