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Wide-Legged Standing Forward Bend
A yoga forward fold with wide stance that stretches hamstrings, inner thighs, and calves to improve lower body flexibility and spinal decompression; ideal for mobility warmups or cool-downs.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Adductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
6/10Glute Max
Calves
5/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Breathe continuously during hold
How to Perform
Stand with feet wider than shoulder-width apart, toes pointed forward, hands on hips to start.
- Inhale and lengthen spine upward.
- Exhale and hinge at hips to fold forward.
- Place hands on floor or blocks in front of you.
- Let head and neck relax downward.
- Hold the stretch while breathing deeply.
- Inhale to rise up slowly on exhale.
Coaching Tips
Form Cues
- Hinge from hips
- Keep legs straight
- Lengthen spine
- Relax shoulders
- Breathe steadily
Breathing
Inhale to lengthen spine; exhale to deepen the fold and relax into the stretch.
Tempo
0-0-5
Range of Motion
Fold until torso is parallel to floor or as far as comfortable without rounding back excessively; knees slightly bent if needed.
Safety
Safety Notes
- Avoid if recent hamstring injury
- Modify with bent knees for tight hamstrings
- Use blocks if hands don't reach floor
- Stop if dizziness occurs
Spotting
No spotting needed; self-monitor form and use wall for balance if unsteady.
Common Mistakes
- Rounding upper back
- Locking knees
- Forcing depth
- Holding breath
- Uneven foot stance
When to Avoid
- Acute low back pain
- Hamstring strains
- High blood pressure
- Vertigo
Flexibility Needed
- Hip flexibility for wide stance
- Ankle dorsiflexion
Build Up First
- Basic standing balance
- Familiarity with forward folds
Also known as
Standing Straddle Stretch, Prasarita Padottanasana, Wide Stance Forward Fold, Standing Wide-Leg Fold
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