Legs · Bodyweight
Seated Forward Bend Yoga Pose
How to do the seated forward bend yoga pose, 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
- Hinge
- Mechanic
- Isolation
How to do it
Sit on the floor with your legs extended straight in front of you. Hinge forward from your hips and reach toward your feet, letting your spine lengthen. Settle into the stretch and breathe deeply, relaxing further with each exhale.
- 1A deep stretch along your hamstrings and lower back
- 2Your spine lengthening as you fold from the hips
- 3Gradual release deeper into the fold with each breath
Common mistakes
- Yanking yourself down or bouncing into the stretch
- Rounding hard through the upper back to force reach
- Holding through sharp pain instead of easing back
Muscles worked
The seated forward bend yoga pose mainly works the hamstrings, with the lower back and glutes assisting.
- HamstringsPrimary
- Lower BackSupport
- GlutesSupport
- LatsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the seated forward bend yoga pose 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.