Standing Forward-Bend Back Squeeze
Improve posture and flexibility! This gentle exercise targets your upper back and hamstrings with a simple forward bend and shoulder blade squeeze.
The Standing Forward-Bend Back Squeeze mainly works the back and traps, with help from the lower back and shoulders. No equipment needed: it uses just your bodyweight.
Standing Forward-Bend Back Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Secondary
Spinal Erectors (erector spinae); Rear Shoulder (Delts) (posterior deltoid)
Standing Forward-Bend Back Squeeze Variations and Alternatives
How to do the Standing Forward-Bend Back Squeeze
1. Stand upright with your feet hip-width apart and engage your core.
2. Extend your arms straight out to the sides so they are parallel to the ground.
3. Slowly bend forward at the hips, keeping your back straight and arms extended, until your trunk is parallel to the ground. This is the starting position.
4. Gently squeeze your shoulder blades together, engaging the muscles of your upper back.
5. Hold the squeeze for a few seconds, focusing on the contraction in your upper back.
6. Release the squeeze slowly and return to the starting position.
7. Rise back up to a full standing position with arms still extended.
8. Repeat the exercise for the desired number of repetitions.
Make sure to breathe normally throughout the stretch and do not force the movement. The emphasis should be on upper back engagement and shoulder retraction while maintaining good form. Adjust the intensity of the forward bend to suit your flexibility, ensuring it's comfortable and does not strain your lower back.
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Standing Forward-Bend Back Squeeze FAQs
What muscles does the Standing Forward-Bend Back Squeeze work?
The Standing Forward-Bend Back Squeeze mainly works the back and traps, with help from the lower back and shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Standing Forward-Bend Back Squeeze?
None. The Standing Forward-Bend Back Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Forward-Bend Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Forward-Bend Back Squeeze variations and alternatives?
Similar exercises include the Back Squeeze, Bent-Over Back Scapular Extension Adduction, Bodyweight Standing Back Stretch and Bodyweight Standing Scapula Row.
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