Sitting Crossed Legs Forward Bending

Muscles worked

Setup

1. Sit on the floor in a comfortable cross-legged position (Sukhasana) facing a flat bench.
2. Ensure your sit bones are firmly rooted into the ground and your spine is neutral.
3. Position the bench about arm's length in front of you to allow for a full forward reach.

How to do it

1. Inhale deeply to lengthen your spine, reaching your arms toward the bench.
2. Exhale as you hinge forward from the hips, placing your hands or forearms onto the bench surface.
3. Maintain a slow, controlled tempo, holding the deepest point of the hinge for 2-3 deep breaths.
4. Inhale as you slowly walk your hands back toward your body to return to an upright seated position.

Form checklist

• Keep your glutes glued to the floor; do not let your hips lift as you lean forward.
• Lead the movement with your chest to ensure the hinge occurs at the hips rather than the lower back.
• Keep your neck neutral by looking slightly down toward the floor or the base of the bench.
• Pull your shoulder blades down and back to keep the trapezius and lats engaged.

Pro tips

• To maximize lat and deltoid engagement, actively press your palms down into the bench while trying to 'pull' the bench toward you without moving it.
• Focus on breathing into your back ribs to expand the fascia around the trapezius and rhomboids during the hold.

Make it harder

• Remove the bench and reach your hands as far forward on the floor as possible to increase the hinge depth.
• Switch the cross of your legs (placing the opposite shin in front) to challenge hip symmetry and glute engagement.

Frequently asked

What muscles does the sitting crossed legs forward bending work?

The sitting crossed legs forward bending primarily targets the erector spinae and hip flexors, and also works the abs, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the sitting crossed legs forward bending?

The sitting crossed legs forward bending requires no equipment — just your body weight.

Is the sitting crossed legs forward bending good for beginners?

The sitting crossed legs forward bending is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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