How to do Dynamic Wide Leg Forward Fold
StandingFlowing movementBeginner
Dynamic Wide Leg Forward Fold is a standing flowing stretch for your calves, hamstrings and core.
Step by step
- 1Stand with a wide stance and hands on your hips.
- 2Hinge at your hips, lowering your torso toward the floor while keeping your back straight.
- 3Return to standing.
- 4Repeat in a controlled rhythm.
What you should feel
Soft knees are fine.
Form tips
- Keep your legs straight but soft at the knees. Engage your core to protect your lower back. Relax your neck and align it with your spine.
- Let your head hang as you fold.
- Feel the backs of your legs gently open.
Make it easier
Keep the fold small if your lower back needs care today.
Coming out of it
Come up to standing… and step your feet together.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dynamic Wide Leg Forward Fold with a coach
In BendEase, a voice coach talks you into Dynamic Wide Leg Forward Fold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and hamstrings.
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