Legs · Bodyweight
Seated Forward Bend Stretch on a Chair
How to do the seated forward bend stretch on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall toward the front of a chair with feet flat and legs slightly apart. Hinge from your hips and fold your torso forward, letting your hands reach toward the floor as you feel a stretch through your lower back and hamstrings. Hold, breathe, then slowly roll back up.
- 1A stretch through your lower back and hamstrings
- 2Spine lengthening as you fold from the hips
- 3Neck and shoulders relaxing toward the floor
Common mistakes
- Yanking yourself down or bouncing into the stretch
- Holding your breath through the hold
- Snapping back up fast instead of rolling slowly
Muscles worked
The seated forward bend stretch on a chair mainly works the hamstrings, with the lower back assisting.
- HamstringsPrimary
- Lower BackSupport
- LatsMinor
- GlutesMinor
Kovo programs the seated forward bend stretch on a chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.