Standing Forward Half Bent
The standing forward half bent is a bodyweight exercise targeting the hamstrings and lower back through a hip hinge to 90 degrees. Holding the torso parallel to the floor develops the posterior chain and improves the hip hinge mechanics used in deadlifts and other movements.
How to do it
- Stand with your feet hip-width apart.
- Hinge forward at the hips until your torso is parallel to the floor.
- Allow your arms to hang down or reach forward.
- Hold the position, keeping your spine neutral and knees soft.
- Return to standing and repeat.
Form cues
- Keep your spine neutral from head to tailbone
- Keep a soft bend in your knees
- Hinge strictly from your hip crease
- Stop when your torso is parallel to the floor
Breathing: Inhale as you begin to hinge forward, and exhale steadily as you return to the starting standing position.
Common mistakes
- Rounding your lower back, which shifts the stretch away from your hamstrings and places unnecessary stress on your spine.
- Locking your knees completely straight, which can cause excessive tension behind the knee joint and lead to balance loss.
- Rushing the movement instead of controlling the descent, which makes it harder to feel the correct muscle engagement.
Muscles worked
Primary: hamstrings. Secondary: lower back, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 10 repetitions, rest 45 s
Lose weight
2–3 sets × 10–12 controlled reps, rest 45 s
Build muscle
3 sets × 8–10 slow holds for 3–5 seconds each, 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 hamstrings, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle stretch primarily in your hamstrings. If you feel it strongly in your lower back, your spine may be rounding.
How low should I bend?
Aim to bring your torso parallel to the floor, forming a 90-degree angle at your hips.
Can I do this every day?
Yes, gentle mobility movements like this can be performed daily as part of a warm-up or recovery routine.