What equipment do you need for the dumbbell single-leg forward bend?

The dumbbell single-leg forward bend is a bodyweight exercise and needs no equipment.

What is a good dumbbell single-leg forward bend?

For men, a good dumbbell single-leg forward bend is about a 22.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 120 lb. For women, the standards run from about 5 lb to 120 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Single-leg Forward Bend

How to do the dumbbell single-leg forward bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Hamstrings exercises Dumbbell exercises

How to do it

Stand on one leg. Bend forward from hip, extending other leg behind for counterbalance. Reach for toes of standing leg.

1Hinge at your hips and feel a stretch in your hamstrings; they should engage as you return to the start
2Extend the joint under control; you should feel the working muscle contract without locking out
3Move 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 dumbbell single-leg forward bend mainly works the hamstrings and glutes, with the lower back, calves, and quads assisting.

HamstringsPrimary
GlutesPrimary
Lower BackSupport
CalvesSupport
QuadsSupport

Dumbbell Single-leg Forward Bend strength standards

See how your dumbbell single-leg forward bend ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM5 lb
Silvere1RM12.5 lb
Golde1RM22.5 lb
Platinume1RM45 lb
Diamonde1RM85 lb
Champione1RM120 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the dumbbell 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.

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More hamstrings exercises

See all hamstrings exercises →

Last reviewed April 2026.