Wide-Leg Forward Fold

How to do it

Stand with feet about a leg's length apart, toes pointing straight forward — not turned in or out. Hands to the hips. Inhale, lengthen the spine. Exhale and hinge forward from the hips, lowering the crown of the head toward the floor. Hands can land on the floor between the feet, on the shins, or grip opposite elbows for a heavier weight on the spine. Let the head be heavy.

Why it's good for runners

You get the hamstring stretch of a Forward Fold and the adductor stretch of a wide stance in one shape. Adductors don't get loaded into long ranges in running — they only do short stabilizing work — so a passive wide-stance fold is a useful direct dose of inner-thigh length.

Common mistakes

Don't turn the toes out — they point straight forward, which is what targets the adductors. Don't force the head to the floor at the cost of a rounded spine; bend the knees if the hamstrings are tight. And don't lock the knees hard; keep a soft microbend if the legs feel hyperextended.