Squat fold

Also known as: Squat to hamstring stretch, Pike to squat.

​

Technique

1. Lower into a Deep squat with your heels on the floor.
2. Reach down and grab your heels or ankles with your hands.
3. Slowly straighten your knees while keeping your grip.
4. Pull on your arms to keep your torso against your thighs (or as close as possible) as the legs extend.
5. Continue extending the legs until you reach a forward fold position.
6. Hold briefly, then bend the knees again to return to the Deep squat.

​

Form tips

• Use the arms to assist the stretch gradually rather than pulling aggressively.
• Stop before the knees fully lock if hamstring tension becomes excessive.

​

Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

​

Equipment

​

Appears in

​

Regressions

View Similar Exercises

Wide squat good morning

Novice

Prying squat

Novice

Close squat

Novice

Deep squat

Beginner

Kneeling lunge lifts

Novice