Forward-Bend with Halfway Lift
The Forward-Bend with Halfway Lift mainly works the hamstrings and lower back, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Forward-Bend with Halfway Lift Muscles Worked
Primary
Hamstrings; Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Lower Traps (trapezius, lower fibers)
How to do the Forward-Bend with Halfway Lift
Setup
Standing tall on a yoga mat, feet should be hip-width apart and toes pointing forward.
Movement
Forward Fold: Hinge at your hips, keeping your spine straight as you lean forward. Let your head hang heavy while lowering your torso toward your thighs. You may keep a micro-bend in the knees if your hamstrings are tight. Reach your hands toward the floor.
Halfway Lift: As you inhale, lengthen your spine forward while placing your hands on your shins or just below your knees. Flatten your back until your torso is parallel to the ground. Broaden your shoulders away from your ears, engaging your core and back muscles.
Flow: Exhale to return to the deep forward fold. Repeat this transition rhythmically with your breaths.
Key Tips
Avoid rounding the upper back during the halfway lift; focus on pulling the chest forward.
Keep your weight balanced evenly between the balls and heels of your feet throughout the entire movement.
Forward-Bend with Halfway Lift FAQs
What muscles does the Forward-Bend with Halfway Lift work?
The Forward-Bend with Halfway Lift mainly works the hamstrings and lower back, with help from the glutes & hips and traps. The main muscles are the hamstrings and erector spinae.
What equipment do you need for the Forward-Bend with Halfway Lift?
None. The Forward-Bend with Halfway Lift is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.