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Upper Legs · Body Weight
Seated Forward Bend
Seated Forward Bend is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the lower back and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings
Secondary muscles
- Lower Back
- Calves
How to do Seated Forward Bend
- Sit with your legs extended straight in front of you.
- Sit tall and inhale, reaching your arms up.
- Exhale and hinge forward from your hips, reaching toward your feet.
- Hold, breathing slowly.
Form tips
- Lead with your chest, not your head.
- Bend your knees if your hamstrings are tight.
Seated Forward Bend alternatives
More hamstrings exercises
Seated Forward Bend FAQ
What muscles does Seated Forward Bend work?
Seated Forward Bend mainly works the hamstrings in the upper legs. The lower back and calves work as secondary muscles.
What equipment do you need for Seated Forward Bend?
None. Seated Forward Bend is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Seated Forward Bend should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Forward Bend good for beginners?
Yes. Seated Forward Bend is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Seated Forward Bend burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Forward Bend?
Other exercises for the hamstrings include Exercise Ball Seated Hamstring Stretch, Seated Leg Curl Machine, Dumbbell Rdl Stretch Isometric and Standing Hamstring Calf Stretch With Resistance Band.
For developers
Use Seated Forward Bend in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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