Forward Fold Exercise Guide
Reviewed by
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.
How to do Forward Fold
Exercise
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:
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
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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Forward Fold either easier or more challenging?
Discover more
Classification
| 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 |
