Forward-Bend, Single-Leg, and Straight
Improve flexibility with the Forward-Bend, Single-Leg, and Straight exercise! Gently stretch your hamstrings and spine.
The Forward-Bend, Single-Leg, and Straight mainly works the core and hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Forward-Bend, Single-Leg, and Straight Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Hamstrings; Long Thigh (sartorius)
Forward-Bend, Single-Leg, and Straight Variations and Alternatives
How to do the Forward-Bend, Single-Leg, and Straight
Sit on the floor or a yoga mat with your legs extended straight in front of you.
Bend your left knee and place the sole of your left foot against your right inner thigh, close to the pelvis, so your left knee is pointed out to the side.
Turn your torso slightly to face over your extended right leg.
Inhale and lengthen your spine, reaching your arms overhead if comfortable.
Exhale and hinge at your hips to lean forward over your right leg, keeping your back as straight as possible.
Reach with your hands towards your foot, shin, or wherever you can comfortably maintain the stretch without straining.
Hold the pose for several breaths, allowing your body to relax into the stretch with each exhale.
Inhale to lift your torso back up and return to the starting position.
Repeat the same steps on the opposite side by bending your right knee and extending your left leg.
Be careful to move into the pose without rounding the back excessively, and always work within a range of motion that feels good for your body, never forcing yourself into a position that causes pain.
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Forward-Bend, Single-Leg, and Straight FAQs
What muscles does the Forward-Bend, Single-Leg, and Straight work?
The Forward-Bend, Single-Leg, and Straight mainly works the core and hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Forward-Bend, Single-Leg, and Straight?
None. The Forward-Bend, Single-Leg, and Straight is a bodyweight exercise, so you can do it anywhere.
What are some Forward-Bend, Single-Leg, and Straight variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Bound Angle Pose Baddha Konasana, Bodyweight Butterfly Stretch and Butterfly Pose.
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