How to Do a Standing Forward Bend: A Hinge Health Guide

Every time you accidentally drop your keys on the ground or bend down to tie your shoes, you’re actually doing a very important stretch — one that elongates the muscles along your entire spine and backside. When you bend over, you mimic the standing forward bend exercise. 

The standing forward bend is a simple exercise that can help your muscle and joint health, and provide relief from back pain. Whether you're dealing with chronic pain or looking for a quick movement break during your workday, the standing forward bend can be a helpful stretch for mobility and more comfort in your daily activities.

Read on to learn more about the benefits of a standing forward bend, how to do it, and how you can modify the exercise to meet your needs.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What Is a Standing Forward Bend?

A standing forward bend involves hinging at your hips to bend forward from a standing position. It stretches muscles such as your hamstrings, calves, and lower back while also relieving tension in your spine and promoting relaxation.

What Muscles Does a Standing Forward Bend Work? 

Standing forward bend primarily targets and stretches these key muscle groups:

• Hamstrings, which are the muscles located at the back of your thighs. 

• Calves (the gastrocnemius and soleus), which are located in your lower legs

• Lower back muscles, such as the multifidus and quadratus lumborum.

• Glutes, including the gluteus minimus, medius, and maximus muscles. These are found in your buttocks. 

• Hip flexors. These are a group of muscles near the top of your thighs that connect your upper leg to your hip. They allow you to move your leg and knee up toward your body. The primary muscles that make up the hip flexors include the iliopsoas, rectus femoris, and sartorius. 

• Core. Your core includes your entire trunk (abdominals, diaphragm, pelvic floor, and lower back.) But the abdominal muscles are especially engaged to support your torso during the fold of this movement.

Benefits of a Standing Forward Bend

The standing forward bend can help your general musculoskeletal (muscle and joint) health. Here’s how. 

• Hamstring flexibility. This movement stretches and lengthens the hamstrings, which improves flexibility and reduces the risk of strains, especially in your lower back. 

• Lower back pain relief. Forward bends alleviate tension in your lower back muscles, which can help reduce lower back pain and stiffness.

• Hip flexibility. Forward bends enhance the flexibility of your hip joints and muscles. This is essential for daily activities like walking, bending, and lifting. It also helps prevent injuries by allowing your hips to move well and absorb the normal stress of doing different physical activities. 

• Calf muscle stretch. This stretch works the gastrocnemius and soleus muscles, which helps with flexibility and range of motion in your lower legs. This can enhance your overall mobility and athletic performance. It can also prevent injuries such as strains or Achilles tendon issues, and can reduce tightness and discomfort that often accompanies prolonged sitting or standing.

• Gluteal activation. The stretch engages and stretches your gluteal (butt) muscles, contributing to stronger and more flexible hips. This can help with many types of joint and muscle discomfort, especially in your back and hips. 

• Neck and shoulder relaxation. This movement naturally helps the muscles in your neck and shoulders relax and lengthen to release tension. This helps with stiffness and upper body mobility. It can be particularly helpful if you notice upper back or neck pain during stressful times. 

• Improved circulation. Standing forward bend encourages blood flow to your muscles and joints, promoting overall musculoskeletal health and recovery.

• Postural improvement. There’s no such thing as perfect posture, but it is important to change positions frequently to keep your body happy and healthy. By stretching your spine and engaging your core, the standing forward bend helps you find postures that are comfortable for you.

Standing Forward Bend: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a standing forward bend:

• Stand tall with your feet about hip-width apart and your arms relaxed by your sides. 

• Tuck your chin toward your chest and begin to roll down toward the floor, one vertebra at a time, allowing your hands to reach as far down as possible. 

• You can keep a soft bend in your knees to make it easier to reach the floor. 

• Roll back up until you’re standing tall again. 

As you do each rep, you might feel a stretch in your hamstrings and back. 

Everyone is different, which is why you may need to modify this exercise to meet your needs.

To make a standing forward bend easier:  

• Sit in a chair with your feet flat on the floor and your knees open wide. 

• Tuck your chin to begin rolling your torso down, reaching your arms toward the floor in between your legs.  

To make a standing forward bend harder: 

• After you roll down, place your hands around your ankles or calves to pull your torso closer to your legs. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of Sports Science & Medicine, 18(1), 13–20. 

2. A. M., Nogueira, C. G., Nogueira Carrer, H. C., & Chaves, T. C. (2023). Self-administered stretching exercises are as effective as motor control exercises for people with chronic non-specific low back pain: a randomised trial. Journal of Physiotherapy, 69(2), 93–99. doi:10.1016/j.jphys.2023.02.016