Standing Forward Bends- Stretching Hamstring and Lower back


Standing Forward Bends are excellent to stretch hamstring muscles and Lower back. It can also be performed seated called seated Forward Bends.


Relieves tight hamstrings and increases hamstring length.

Execution Technique.



1. Stand upright with feet together.

2. Now bend forward and take hold of your legs as low as possible keeping your knees straight.

3. Try and bend your upper body as much as possible and feel the stretch in the hamstrings and lower back.

4. Hold this position for 10-15 seconds and then relax.

5. Repeat for 3-5 times.

The seated forward bend

• Sit erect on a chair with both feet flat on the floor and your back erect.

• Bend forward as far as you can, and endeavour to put your palms flat on the ground in front of you.

• Feel the pull of the muscles on your back, hold, and then come back to the starting position.

Points to remember

Keep your knees locked and do not bend them.

Back to Hamstring Stretches.

Related Stretching Exercises

Side Bends Recommends - The Stretching Handbook.

135 Stretching & Flexibility Exercises.

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over 135 Stretching and Flexibility Exercises.
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sports injury and do away with tight, stiff

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