Legs · Bodyweight
Wide Forward Fold Twist
How to do the wide forward fold twist, 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
- Rotation
- Mechanic
- Isolation
How to do it
Stand with your feet wide apart and hinge forward at the hips, letting your hands reach toward the floor between your legs. With your torso folded, rotate your spine to reach one hand up toward the ceiling while the other stays planted, then return and twist to the other side. Keep your legs straight or slightly bent and breathe through the rotation.
- 1Feel a stretch through your hamstrings, inner thighs, and the side of
- 2your back as you twist
- 3Let your spine rotate and open while your hips stay square
- 4Reach the top arm long to deepen the twist on each exhale
Common mistakes
- Don't round and collapse your spine; keep length through the fold
- Avoid bouncing into the stretch
- Don't lock your knees hard; allow a soft bend if hamstrings are tight
Muscles worked
The wide forward fold twist mainly works the hamstrings, with the obliques, adductors, lower back, lower abs, and glutes assisting.
- HamstringsPrimary
- ObliquesSupport
- AdductorsSupport
- Lower BackSupport
- Lower AbsSupport
- GlutesSupport
- LatsMinor
- Upper AbsMinor
- CalvesMinor
Kovo programs the wide forward fold twist 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.