Standing Single-leg Forward Fold(Leg Up Bent)
The standing single-leg forward fold with the opposite leg bent is a modified hamstring stretch that holds the raised knee bent rather than extended. The bent leg position reduces the hamstring stretch demand on the raised leg while still engaging the hip flexors and stretching the standing leg.
How to do it
- Stand on one leg and bend the opposite knee, holding it up in front of you.
- Hinge forward at the hips and reach your hands toward the floor.
- Keep the bent knee raised throughout the fold.
- Hold at the bottom briefly, then return to standing.
- Repeat for the desired reps before switching sides.
Form cues
- Engage your core to secure your balance on one foot.
- Hinge smoothly from your hips rather than rounding your lower back.
- Keep your raised knee bent at a comfortable angle.
- Reach your fingertips gently toward the floor without forcing the depth.
Breathing: Inhale as you stand tall and prepare, then exhale slowly as you hinge forward into the stretch.
Common mistakes
- Rounding the lower back significantly, which places unnecessary stress on the spine instead of focusing on the hips.
- Rushing the balance transition, which can cause wobbling and increase the risk of a misstep.
- Locking out the standing leg knee completely, which can overextend the joint and create discomfort.
Muscles worked
Primary: hamstrings. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per side, rest 45 seconds
Lose weight
2–3 sets × 30–45 seconds per side, rest 30 seconds
Build muscle
2–3 sets × 5–8 slow holds per side, rest 45 seconds
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 immediately.
- If you experience severe balance issues, practice near a wall or chair for extra support.
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 reach the floor with my hands?
That is completely normal. Simply reach as far as comfortable while keeping your spine long, or rest your hands lightly on a stable prop.
Why is one leg kept bent during the stretch?
Bending the raised leg reduces the overall hamstring and nerve tension on that side, making it easier to balance and focus on the standing leg.
How often can I practice this stretch?
You can safely incorporate this into your post-workout routine or daily mobility sessions several times a week.