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Standing Forward Bend being performed with proper form
Standing Forward Bend demonstration video — proper form for the full movement.

How to do a Standing Forward Bend

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
516,965
Popularity Rank
266th
Difficulty
Beginner
Hamstrings Strength
72 mSCORE 70th
Equipment Required
Bodyweight-only

Workouts with Standing Forward Bend

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Calves

    Instructions for Proper Form

    Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

    1. Stand upright with your feet hip width apart.
    2. Bend at your hips and torso and reach your fingers towards the outside of your feet until you feel a comfortable stretch in the back of your thighs.
    3. Hold the stretch for 15-30 seconds.

    Alternatives & Variations to Standing Forward Bend

    Filter By

    1. 1. Seated Forward Bend

      Photo of Seated Forward Bend being performed
      12.2 mSCORESWAPPED 396 TIMES

      Seated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.

    2. 2. Single Leg Straight Forward Bend

      Photo of Single Leg Straight Forward Bend being performed
      6.8 mSCORESWAPPED 321 TIMES

      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.

    3. 3. Downward Dog

      Photo of Downward Dog being performed
      8.4 mSCORESWAPPED 190 TIMES

      Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

    4. 4. Kneeling Hamstring Stretch

      Photo of Kneeling Hamstring Stretch being performed
      5.7 mSCORESWAPPED 74 TIMES

      Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.

    5. 5. Crossover Standing Forward Bend

      Photo of Crossover Standing Forward Bend being performed
      5.8 mSCORESWAPPED 33 TIMES

      Crossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.

    6. 6. Pancake

      Photo of Pancake being performed
      13.2 mSCORESWAPPED 29 TIMES

      The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.

    7. 7. Standing Forward Bend

      Photo of Standing Forward Bend being performed
      4.2 mSCORESWAPPED 29 TIMES

      Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

    8. 8. Foam Roll Hamstrings

      Photo of Foam Roll Hamstrings being performed
      6.8 mSCORESWAPPED 23 TIMES

      Foam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.

    9. 9. Dead Hang

      Photo of Dead Hang being performed
      7 mSCORESWAPPED 16 TIMES

      The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

    10. 10. Up Dog

      Photo of Up Dog being performed
      3.1 mSCORESWAPPED 13 TIMES

      Up Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.