Standing Single Leg Upper Body Bent Hold
The standing single leg upper body bent hold is a balance and hamstring exercise performed by holding a hinged forward torso position on one leg. It challenges posterior chain endurance, single-leg balance, and hip hinge stability through an isometric hold.
How to do it
- Stand on one leg with a slight bend in the supporting knee.
- Hinge forward at the hips and lower your torso until it is angled toward the floor.
- Extend your arms forward for balance.
- Hold the position for the desired duration without allowing your torso to rotate.
- Return to standing and repeat on the other leg.
Form cues
- Keep a soft bend in your standing knee.
- Hinge from your hips, not your lower back.
- Engage your core to keep your torso steady.
- Reach your arms forward to counterbalance.
Breathing: Inhale as you hinge forward, and breathe steadily in the hold.
Common mistakes
- Locking out the standing knee, which puts unnecessary strain on the joint and reduces stability.
- Rounding the lower back, which shifts the work away from your hamstrings and into your spine.
- Allowing your hips to open up to the side, which ruins your balance and alignment.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds per leg, rest 60 seconds
Lose weight
3 sets × 20–30 seconds per leg, rest 45 seconds
Build muscle
3 sets × 30–45 seconds per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, ease off and reduce your hinge angle.
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 keep losing my balance?
Fix your gaze on a stationary spot on the floor a few feet in front of you, and lightly touch a wall or chair if needed while you build stability.
Where should I feel this exercise?
You should feel your standing hamstring and glute working to hold you up, along with your core muscles engaging to keep your torso stable.
How often can I practice this hold?
You can include balance and stability holds 2 to 3 times per week as part of your regular home workout routine.