Spine Stretch Forward

Spine Stretch Forward


This exercise involves sitting with your legs straight and stretching your spine forward, reaching towards your toes. It helps to improve flexibility in the spine and hamstrings.

Muscle Group

Equipment Required

Spine Stretch Forward Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Place your hands on your thighs or shins.
  3. Inhale and lengthen your spine, sitting up tall.
  4. Exhale and slowly begin to hinge forward from your hips, keeping your spine long.
  5. As you hinge forward, reach your hands towards your feet or ankles, keeping your shoulders relaxed.
  6. Hold the stretch for a few breaths, feeling the stretch in your hamstrings and lower back.
  7. To come out of the stretch, inhale and slowly roll up through your spine, stacking each vertebrae on top of the other.

Spine Stretch Forward Form & Visual

Spine Stretch Forward

Spine Stretch Forward Benefits

  • Improves hip and ankle mobility
  • Increases range of motion in the squat
  • Reduces risk of injury during squatting exercises
  • Improves overall lower body strength and stability
  • Can improve posture and alignment

Spine Stretch Forward Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back
  • Abdominals

Spine Stretch Forward Variations & Alternatives

  • Spine stretch backward
  • Spine twist
  • Seated forward fold
  • Standing forward fold
  • Downward facing dog