Forward Bent with One Leg
The forward bent with one leg is a bodyweight single-leg hamstring stretch that hinges the torso forward while standing on one foot. It targets the hamstrings of the standing leg while also challenging balance and hip hinge mechanics.
How to do it
- Stand on one leg and shift your weight fully onto it.
- Hinge forward at the hips, lowering your torso toward the ground.
- Reach your hands toward the floor while the free leg extends behind you for balance.
- Hold the stretched position for a moment.
- Return to standing and repeat on the other leg.
Form cues
- Engage your core before you hinge.
- Keep a slight bend in your standing knee.
- Hinge from your hips, not your lower back.
- Reach your back leg long to keep your balance.
Breathing: Inhale as you stand tall and prepare to hinge, then exhale smoothly as you reach forward and lower your torso.
Common mistakes
- Rounding your lower back during the hinge, which reduces the hamstring stretch and adds unnecessary strain.
- Locking out the standing knee completely, making it much harder to keep your balance.
- Rushing through the movement without pausing, preventing your muscles from relaxing into the stretch.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 30–45 seconds hold per leg, rest 45 s
Lose weight
2–3 sets × 5–8 slow reps per leg, rest 45 s
Build muscle
2–3 sets × 6–10 controlled reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or standing knee, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot keep my balance?
Feel free to light touch a wall or the back of a sturdy chair with one hand while you learn the movement.
Should my standing leg be completely straight?
No, keeping a soft, micro-bend in your standing knee helps protect the joint and improves stability.
Where should I feel this stretch?
You should feel a gentle lengthening along the back of the upper leg of your standing side.