Front Splits 1

6 minutes

A series of static stretches designed to gradually lengthen hip flexors, hamstrings, and inner thighs, focusing on alignment and progressive depth toward a comfortable split.

1. Lunge

Instructions

Start from a kneeling position with your arms at your sides.
Step forward with one leg, placing your foot flat on the floor in front of you.
Push your hips forward and raise your arms overhead.
Lift your chest and reach toward the ceiling.

Tips

Keep your front knee stable and align it directly above your ankle.
Engage your back leg, pressing the top of your foot into the floor.
Keep your torso upright and avoid arching your lower back.

Modifications

For less intensity, keep your hands on your front thigh.
Place a towel or cushion under your back knee for support.
Hold onto a wall or chair for balance if needed.

Benefits

Psoas, Hips, Quadriceps, Lower Back, Abdomen

2. Reverse Lunge

Instructions

Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
Extend one leg straight out in front of you, pressing your heel into the floor.
Hinge at your hips to lower your upper body toward the floor.
Place your hands on the floor in front of you for balance.

Tips

Keep your chest lifted and your back straight.

Modifications

Place a folded blanket under your knee for additional support.

Benefits

Calves, Hips, Hamstrings, Lower Back, Glutes

3. Lizard Pose

Instructions

Start on your hands and knees in a tabletop position.
Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

Keep your chest lifted and your back straight.
Relax your hips and allow them to sink towards the floor.
For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Groin, Hips, Hamstrings, Quadriceps, Glutes

4. Seated Fold

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Extend your arms overhead to lengthen your spine.
Hinge at your hips and reach forward to grab your toes.

Tips

Keep your back flat and avoid rounding your spine.

Modifications

If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
Keep a slight bend in your knees if you have tight hamstrings.

Benefits

Calves, Spine, Upper Back, Shoulders, Hamstrings, Lower Back

5. Quad Stretch

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your heel back towards your glutes.
Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
Slowly lean back to rest on your elbows.

Tips

Keep your hips, knees, and ankles aligned.
Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Knees, Shins, Hips, Quadriceps, Lower Back, Ankles

6. Hurdler

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one leg and place the sole of your foot against your opposite inner thigh.
Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

Focus on hinging at the hips rather than rounding your back.
Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

If you can't reach your foot, use a yoga strap or towel looped around your foot.
For less intensity, bend your extended leg slightly.

Benefits

Groin, Calves, Hamstrings, Lower Back, Glutes