Wide Forward Fold Twist

Muscles worked

Setup

1. Stand with your feet in a wide stance, roughly 3-4 feet apart, with toes pointing forward.
2. Hinge at the hips to fold your torso forward until it is nearly parallel to the floor.
3. Place your palms or fingertips on the floor directly underneath your shoulders, keeping your spine long.

How to do it

1. Exhale as you rotate your torso to the right, reaching your right arm toward the ceiling while keeping your left hand grounded.
2. Turn your gaze toward your lifted hand, ensuring your hips remain level and square to the floor.
3. Inhale as you slowly lower your right hand back to the starting position under your shoulder.
4. Repeat the movement on the left side, alternating back and forth with a controlled 2-second tempo per rotation.

Form checklist

• Keep your back flat like a table; avoid rounding your spine during the twist.
• Ensure your weight stays centered between both feet rather than shifting into one hip.
• Keep a micro-bend in your knees to prevent joint lockout and better engage the hamstrings.
• Initiate the twist from your mid-back (thoracic spine) rather than just pulling your shoulder back.

Pro tips

• Actively push the floor away with your grounded hand to create more leverage and a deeper rotation.
• Focus on pulling your belly button toward your spine to stabilize your lower back during the twist.
• Think about lengthening the crown of your head away from your tailbone to maintain a neutral spine.

Make it harder

• Hold the peak of the rotation for 3-5 seconds to increase the isometric demand on the obliques.
• Place your grounded hand on the opposite ankle to deepen the hamstring stretch and increase the rotational range of motion.

Frequently asked

What muscles does the wide forward fold twist work?

The wide forward fold twist primarily targets the glutes, hamstrings, and obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the wide forward fold twist?

The wide forward fold twist requires no equipment — just your body weight.

Is the wide forward fold twist good for beginners?

The wide forward fold twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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