Single Leg Straight Forward Bend
The Single Leg Straight Forward Bend is a unilateral mobility exercise that strengthens the posterior chain while stretching the hamstrings. This movement improves single-leg balance and hip stability by requiring you to hinge forward with a neutral spine.
Iridium categorizes this as mobility work, meaning it typically excludes the sets from your primary hypertrophy volume counts to keep your Minimum Effective Volume data accurate. When selecting this exercise, the AI reviews your per-muscle recovery status to ensure your lower back isn't too fatigued from recent heavy lifting to stabilize the hinge pattern.
Form Cues
- Hinge at your hips to lower your torso
- Keep your hips square to the floor
- Maintain a flat back and neutral spine
- Keep a slight bend in your standing knee
- Extend your opposite leg straight back
- Don't round your lower back or shoulders
- Don't lock out your standing knee
- Don't rotate your hips open to the side
- Don't look up and crane your neck
Common Mistakes
- Rounding the spine
- Opening the hips
- Locking the standing knee
- Rushing the movement
Muscles Worked
This exercise primarily targets the hamstrings of the standing leg, providing a deep active stretch while strengthening the muscle in a lengthened position. It also engages the erector spinae and core to maintain spinal alignment, while the glutes work to stabilize the hips during the unilateral hold.
Primary
Secondary
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