Legs · Bodyweight
Forward Bend Back Stretch
How to do the forward bend back stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Stand with your feet hip-width apart and a soft bend in your knees. Hinge at your hips and fold forward, letting your head and arms hang toward the floor, feeling the stretch along your back and hamstrings, then hold.
- 1Feel the stretch run down your back and the back of your legs
- 2Let your head and arms hang heavy toward the floor
- 3Relax your neck and breathe into the fold
Common mistakes
- Do not lock your knees hard; keep a soft bend
- Avoid bouncing to push deeper into the fold
- Do not round forcefully; let gravity ease you down
Muscles worked
The forward bend back stretch mainly works the hamstrings and lower back, with the glutes assisting.
- HamstringsPrimary
- Lower BackPrimary
- GlutesSupport
- LatsMinor
- CalvesMinor
Kovo programs the forward bend back stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.