Legs · Bodyweight
Single-leg Forward Bend
How to do the single-leg forward bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on one leg with a soft bend in your knee. Hinge forward from your hip and extend your free leg straight behind you for counterbalance as you reach toward the toes of your standing leg. Pause, then return upright. Complete reps and switch legs.
- 1Hinge at your hips and feel a stretch in your hamstrings; they should
- 2engage as you return to the start
- 3Extend the joint under control; you should feel the working muscle contract without locking out
- 4Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range
- if you do
- Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
- Don't use momentum or rush through the reps; quality trumps quantity
Muscles worked
The single-leg forward bend mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- QuadsSupport
Kovo programs the single-leg forward bend 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.