How to do a Standing Forward Bend
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Standing Forward Bend
Target muscles worked
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.
- Stand upright with your feet hip width apart.
- 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.
- Hold the stretch for 15-30 seconds.
Alternative Exercises to Standing Forward Bend
1. Seated Forward Bend
12.2 mSCORESWAPPED 433 TIMESSeated 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.
- Beginner
- Hamstrings
2. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 376 TIMESSingle 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.
- Beginner
- Hamstrings
3. Downward Dog
8.4 mSCORESWAPPED 186 TIMESDownward 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.
- Beginner
- Hamstrings
4. Kneeling Hamstring Stretch
5.7 mSCORESWAPPED 59 TIMESKneeling 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.
- Beginner
- Hamstrings
5. Pancake
13.2 mSCORESWAPPED 38 TIMESThe 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.
- Beginner
- Hamstrings
6. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 38 TIMESCrossover 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.
- Beginner
- Hamstrings
7. Hip Hinge
13.7 mSCORESWAPPED 24 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.
- Beginner
- Hamstrings
8. Foam Roll Hamstrings
6.8 mSCORESWAPPED 22 TIMESFoam 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.
- Beginner
- Hamstrings
- Foam Roller
9. Supine Back Stretch
4 mSCORESWAPPED 12 TIMESSupine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.
- Beginner
- Lower Back
10. PVC Good Morning
2.2 mSCORESWAPPED 11 TIMESPVC Good Morning is a bodyweight variation on the more standard Good Morning. Like other Good Morning variations, this compound exercise primarily targets the hamstrings, glutes, and lower back. The use of a PVC pipe helps to ensure proper form by giving you a lightweight guide. This variation is excellent for beginners learning the movement, and for warming up more advanced lifters without adding significant weight.
- Beginner
- Hamstrings
- PVC Pipe