Forward Fold Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Forward Fold is a bodyweight exercise that works your calves and hamstrings.

Forward Fold is a great easy move. When done correctly, it can effectively target your buttocks, legs, lower body, lower legs and upper legs.

It requires no equipment to do.

Forward Fold

How to do Forward Fold


Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.

Illustrated Guide

Learn how to do forward fold from this step-by-step illustrations:

Forward Fold 1
Forward Fold 2
Forward Fold 3
Forward Fold 4

Muscles Worked

The muscles used for forward fold may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for forward fold are:

Primary Muscles

  • Calves
  • Hamstrings

Synergyst Muscles

  • Traps
  • Deltoids
  • Rear Deltoids

Frequently Asked Questions

What muscles does Forward Fold work?
Forward Fold works calves, hamstrings.
What is Forward Fold good for?
Forward Fold is beneficial for conditioning, for stretching and to strengthen. It works the best for buttocks, legs, lower body, lower legs and upper legs, as it works calves, hamstrings. Forward Fold is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Forward Fold a good exercise?
Forward Fold is a popular bodyweight exercise for calves, hamstrings.

Training, Progressions and Regressions

Interested in how to improve your Forward Fold faster?

Forward Fold Training and Progressions

Standards and Averages

Wonder how do others perform in Forward Fold and how should you?

Forward Fold Standards and Averages


Wonder how to work the same muscles with other exercises?

Forward Fold Alternatives


Wonder how to make Forward Fold either easier or more challenging?

Forward Fold Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Trapezius, Gastrocnemius, Biceps Femoris, Deltoids, Lateral Deltoids
Difficulty Level(s) Easy, Simple
Equipment No Equipment, Mat
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Calves, Hamstrings
Synergyst muscle(s) Traps, Deltoids, Rear Deltoids

Related exercises

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