Basic
Tier A in StretchSeated Forward Fold
Seated Hamstring Stretch
2sets
30stime /side
10srest
~2.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inBack thighs
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Sit on a folded towel if your lower back rounds when you sit upright.
- Loop a strap or towel around your foot if you cannot reach it.
Common mistakes
- Rounding the spine and pulling the head down toward the knee.
Breathing
Breathe slowly, folding slightly deeper on each exhale.