Standing Forward Bend
The Standing Forward Bend is a fundamental mobility exercise that deeply stretches the hamstrings and releases tension in the lower back. It involves hinging at the hips to fold the torso forward, helping to improve posterior chain flexibility and spinal decompression.
Iridium scans your 7-day workout history for heavy hinge patterns and specifically programs this movement when your per-muscle recovery status indicates the hamstrings and erector spinae need active relief. Since this exercise generates negligible fatigue, the system treats it as time-based mobility work that does not count toward your hypertrophy volume landmarks.
Form Cues
- Hinge at your hips rather than your waist
- Keep a soft micro-bend in your knees
- Let your head and neck hang heavy to release tension
- Lengthen your spine as you fold forward
- Shift your weight slightly toward the balls of your feet
- Don't lock your knees out completely
- Don't aggressively bounce to reach lower
- Don't round your upper back just to touch the floor
- Don't hold your breath while in the fold
- Don't tense your shoulders up toward your ears
Common Mistakes
- Locking the knees straight
- Rounding the spine excessively
- Forcing depth over alignment
- Holding breath during the stretch
- Keeping weight too far back in heels
Muscles Worked
This exercise primarily targets the hamstrings, effectively lengthening the muscle fibers running from the sit bones to the knees. It also engages the erector spinae and glutes as secondary stabilizers, while providing a gentle release for the lower back and calves.
Primary
Secondary
Get Personalized Coaching for Standing Forward Bend
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.