What equipment do you need for the standing forward bend?

The standing forward bend is a bodyweight exercise and needs no equipment.

What is a good standing forward bend?

For men, a good standing 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

Standing Forward Bend

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

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

Find more:Hamstrings exercises Dumbbell exercises

How to do it

Stand with feet hip-width apart. Bend forward from the hips, letting upper body hang down. Bend knees slightly if hamstrings are tight. Hold and breathe deeply.

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