Mobility · Yoga
Wide-Legged Standing Forward Fold
The Wide-Legged Standing Forward Fold is a standing stretch with your feet spread apart and your torso folded forward. It stretches the backs and inner sides of your thighs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet comfortably wider than shoulder-width, toes pointing forward.
- Fold forward from your hips.
- Place your hands beneath your shoulders on the floor or yoga blocks.
- Hold the fold at a comfortable depth.
- Lift your torso halfway up.
- Place your hands on your hips.
- Raise your torso slowly to standing.
Form cues
- Keep your knees softly unlocked.
- Spread your weight across each foot.
- Keep your back long.
- Breathe slowly throughout the hold.
Common mistakes
- Spreading your feet too farShorten your stance until you can stay steady without your feet sliding outward.
- Pulling yourself deeperRest your hands lightly on their support rather than using them to force the fold.
- Reaching for the floor with your headLet your head hang naturally instead of craning your neck to reach lower.
Safety
Forcing the fold can strain your hamstrings, inner thighs, or lower back. Slippery footing or dizziness while coming upright can cause a loss of balance.
- Use a nonslip surface with enough room for your stance.
- Keep the stretch mild; ease out if you feel sharp pain, tingling, or numbness.
- Pause with your hands supported if you feel lightheaded.
Choose a chair-supported version or seek advice from a physiotherapist or doctor if you have a current back or hamstring injury or recurrent dizziness when bending forward.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds
- Rest
- No rest timer