Front Fold Bounces Progressions
Muscles worked
- Hamstrings
- Back Extensors
- Lower Back
- Quadratus Lumborum
Form Cues
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Stand with your feet hip-width apart
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Bend forward from the hips, keeping your knees slightly bent
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Let your arms hang freely toward the floor
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Perform gentle bouncing movements from the knees while maintaining the forward fold
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Keep your back straight and your head aligned with your spine
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The movement should be controlled and rhythmic
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Breathe evenly throughout the exercise
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Gradually increase the intensity of the bounces
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Ensure the movement comes from the legs, not the back
Progressions
01 Assisted Jefferson Bounces
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Start in a forward fold position with support from your hands or a surface
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Perform gentle bouncing movements while maintaining the forward fold position
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Use the support to control the depth and intensity of the stretch
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Focus on gradual improvement in hamstring and back mobility
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Keep the movement controlled and avoid forcing the stretch
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02 Thigh Jefferson Bounces
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Start in a forward fold position with hands resting on your thighs for support
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Perform controlled bouncing movements while using your hands to assist the stretch
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Focus on gradual deepening of the forward fold through gentle bouncing motions
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Use your hands on your thighs to control the intensity and depth of the movement
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Keep the bounces rhythmic and avoid sudden or jerky movements
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03 Jefferson Bounces
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Start in a forward fold position without any assistance
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Perform controlled bouncing movements to gradually deepen the stretch
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Focus on maintaining balance and control throughout the bouncing motion
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Keep your legs straight and work on improving hamstring and back flexibility
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Progress gradually in depth and range of motion as your mobility improves
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Common mistakes
Built into a program made for you
Every exercise here adapts to your goals, equipment and schedule inside the app.