Legs · Bodyweight
Wide Leg Learning Forward
How to do the wide leg learning forward, 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
Stand with your feet set wide, toes pointing forward or slightly out. Hinge at the hips and lean your torso forward, letting your hands lower toward the floor between your legs. Keep a slight bend in the knees and feel the stretch through your inner thighs and hamstrings, then rise back up under control.
- 1A broad stretch through your inner thighs and the backs of your legs
- 2Your hips hinging back as your chest leans forward
- 3A long spine rather than a rounded upper back
Common mistakes
- Do not bounce at the bottom to force more depth
- Avoid locking your knees hard at full extension
- Do not round your lower back to reach the floor
Muscles worked
The wide leg learning forward mainly works the adductors and hamstrings, with the lower back assisting.
- AdductorsPrimary
- HamstringsPrimary
- Lower BackSupport
- GlutesMinor
Kovo programs the wide leg learning forward 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.