How to do a Single Leg Straight Forward Bend
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Single Leg Straight Forward Bend
Workouts with Single Leg Straight Forward Bend
Target muscles worked
Instructions for Proper Form
Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.
- Sit upright with your right leg extended on the ground and your left knee bent with the left sole of your feet on the inside of your right thigh.
- Bend your torso overtop of your right leg and reach for your right foot until you feel a comfortable stretch behind your right thigh.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
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Generate My PlanAlternative Exercises to Single Leg Straight Forward Bend
1. Standing Forward Bend
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2. Seated Forward Bend
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3. Downward Dog
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4. Crossover Standing Forward Bend
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5. Kneeling Hamstring Stretch
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6. Hip Hinge
13.7 mSCORESWAPPED 36 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
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7. Pancake
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8. Foam Roll Hamstrings
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10. Standing Splits
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