Stick Side To Front Bend Stretch

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
2. Hold a light stick or dowel across your upper traps with a wide overhand grip, or hold it overhead if you have the shoulder mobility.
3. Engage your core and maintain a slight bend in your knees to protect the joints.

How to do it

1. Inhale and lean your torso laterally to one side, feeling a stretch through the obliques and lats.
2. Exhale as you rotate your chest toward the floor and hinge at the hips, sweeping the stick in a wide arc across the front of your body.
3. Continue the sweeping motion until you reach the opposite side, then reverse the movement or return to a standing position.
4. Maintain a slow, controlled tempo, taking approximately 3 seconds to complete the transition from side to front.

Form checklist

• Keep your back flat and chest proud during the forward hinge phase.
• Ensure your hips shift backward as you lean forward to engage the glutes and hamstrings.
• Keep your weight distributed evenly across both feet throughout the rotation.
• Avoid locking your knees; keep them 'soft' to allow for better hip articulation.

Pro tips

• Focus on pulling the stick apart slightly to engage the trapezius and stabilize the shoulder girdle.
• Think about 'painting' a large semi-circle with the stick to maximize the stretch in the hamstrings and lower back.

Make it harder

• Pause for 2 seconds at the bottom of the front bend to deepen the hamstring stretch.
• Narrow your stance slightly to increase the balance requirement and the intensity of the lateral stretch.

Frequently asked

What muscles does the stick side to front bend stretch work?

The stick side to front bend stretch primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the stick side to front bend stretch?

The stick side to front bend stretch uses dumbbell.

Is the stick side to front bend stretch good for beginners?

Yes. The stick side to front bend stretch is a beginner-friendly movement and a strong foundation to build on.

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