How to stand up from a back bend. Hi, I'm Tanya Eberhardt, and this is how to stand up from a back bend. Standing up from a backbend is going to challenge your core like crazy, including all four of your abdominal muscles, one set of your quadricep muscles -- the rectus femoris -- and the hip flexor -- the iliopsoas. Come to the floor, and set up your back bend, feet hip width apart, heels close to your butt, hands underneath your shoulders. Push up into your back bend. Bring the feet in as close to your hands as possible. Bend your knees a couple times, bringing all the weight into your feet. For the first few tries, make sure that you have a spotter until your coach or teacher tells you that you're ready to stand up from a back bend. Ideally, you want to keep the gaze at your fingertips. However, bringing your hands directly to your sides is okay for the first couple times. Work your proprioception, and you'll get the stand-up.