Squat fold (Squat to hamstring stretch, Pike to squat)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Lower into a Deep squat with your heels on the floor.
2. Reach down and grab your heels or ankles with your hands.
3. Slowly straighten your knees while keeping your grip.
4. Pull on your arms to keep your torso against your thighs (or as close as possible) as the legs extend.
5. Continue extending the legs until you reach a forward fold position.
6. Hold briefly, then bend the knees again to return to the Deep squat .

Form tips

1. Use the arms to assist the stretch gradually rather than pulling aggressively.
2. Stop before the knees fully lock if hamstring tension becomes excessive.

Risks

1. People with lower back or hamstring injuries should approach the stretch cautiously or avoid strong pulling assistance.

Similar Exercises

• Wide squat good morning
• Prying squat
• Close squat
• Deep squat
• Kneeling lunge lifts

Equipment

• Ground (standing)