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.
The AI analyzes your daily recovery data, such as HRV and sleep quality, to determine the optimal duration for this stretch—suggesting longer holds on recovery days and shorter, dynamic versions pre-workout. By tracking your history of lower back sensitivity, the system can automatically recommend regressions like the Seated Forward Bend if your daily readiness score is low. Additionally, tracking your perceived exertion helps the AI learn your flexibility limits, ensuring you progress safely without overstretching cold muscles.
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
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