About this exercise
A standing hamstring and hip stretch where you hinge forward over one straight leg to lengthen the posterior chain. The single-leg stance increases the hamstring stretch intensity and simultaneously challenges balance.
Single Leg Forward Bend
Step by step instructions, muscle activation and variants for the Single Leg Forward Bend.
EasyHamstrings
How to Perform
- Stand upright with feet together and hands on your hips or extended forward
- Shift your weight onto one leg and allow the other foot to rest lightly beside it or step slightly back
- Hinge at the hips and fold forward over the straight front leg, keeping the back flat
- Reach your hands toward your foot or the floor, feeling a stretch along the back of the thigh
- Hold the stretch for the desired duration
- Slowly return to standing and repeat on the other side
Muscle Activation
Primary
Hamstrings
Secondary
GlutesLower back
About the Single Leg Forward Bend
The Single Leg Forward Bend is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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