Standing Single-leg Forward Fold (One Leg Up)
The standing single-leg forward fold with one leg up combines a forward fold with an elevated leg, increasing the hamstring stretch on the raised leg. The position also challenges hip flexor strength and balance in the standing leg.
How to do it
- Stand on one leg and raise the other leg in front of you.
- Hinge forward at the hips and reach your hands toward the raised foot.
- Keep the standing leg firm and your core engaged.
- Hold briefly at the lowest point.
- Return to standing and repeat on the other side.
Form cues
- Engage your core before folding to protect your lower back.
- Keep your standing leg strong and stable.
- Hinge from your hips rather than rounding your spine.
- Breathe smoothly and avoid forcing the stretch.
Breathing: Inhale to stand tall and prepare, then exhale slowly as you hinge forward into the stretch.
Common mistakes
- Rounding the lower back significantly increases spinal strain instead of focusing the stretch on the hamstring.
- Locking out the knee of the standing leg compromises your balance and puts excess stress on the joint.
- Holding your breath limits oxygen flow and makes it harder to relax into the stretch.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets × 30 seconds hold per leg, rest 45 seconds
Lose weight
2-3 sets × 20-30 seconds hold per leg, rest 45 seconds
Build muscle
2-3 sets × 20-30 seconds hold per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hamstring or lower back, ease off immediately.
- If you have chronic balance issues, practice near a wall or chair for 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 my raised foot?
Only go as far as your flexibility allows. You can hold onto your calf or thigh instead of forcing your hands to your foot.
Why is my balance so shaky during this stretch?
Balancing on one leg while changing your center of gravity requires practice. Try focusing your gaze on a non-moving spot on the floor.
How often can I practice this hamstring stretch?
You can include this stretch a few times a week as part of a post-workout routine or a dedicated flexibility session.