Front Splits 3

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.

Exercise Overview

Exercise Instructions

Cross Leg Fold demonstration

1. Cross Leg Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
  • Let your arms hang down and try to touch the floor with your hands.

Tips

  • Keep your weight evenly distributed between both feet.
  • Keep your spine long and avoid rounding your back.
  • Relax your neck and let your head hang.

Modifications

  • If you can't reach the floor, place your hands on your ankles or shins.

Benefits

  • Hips, Hamstrings, Lower Back
Standing Quad demonstration

2. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Wide Leg Bend demonstration

3. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Bent Over Calf demonstration

4. Bent Over Calf

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step forward with one foot, then bend your opposite leg to lower your hips down and back.
  • Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
  • Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Keep both of your feet pointing forward.

Benefits

  • Calves, Feet, Ankles
Lunge demonstration

5. 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
Side Lunge demonstration

6. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Deep Split Squat demonstration

7. Deep Split Squat

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step one foot back into a lunge position, then slowly lower your body while keeping your back leg straight.
  • Allow your front knee to move forward over your toes and keep your back knee above the floor.
  • Keep your back straight and your torso upright.

Tips

  • Keep your front foot planted firmly into the floor.
  • Ensure your front knee is stable and doesn't cave inward.

Modifications

  • For less intensity, don't lower as deeply or keep your back knee on the ground.
  • Use a chair or wall for additional support if needed.

Benefits

  • Hips, Quadriceps, Abdomen
Reverse Lunge demonstration

8. 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
Kneeling Quad demonstration

9. Kneeling Quad

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Step one foot forward and bring your opposite foot up towards your glutes.
  • Please one hand on your front knee and reach back with your other hand to grab your ankle.
  • Gently push your hips forward and pull your heel closer to your glutes.

Tips

  • Maintain an upright posture, avoiding leaning forward or backward.

Modifications

  • If reaching your back foot is difficult, keep your foot on the floor.

Benefits

  • Psoas, Hips, Quadriceps, Abdomen
Lizard Pose demonstration

10. 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
Pigeon demonstration

11. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Seated Fold demonstration

12. 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
Quad Stretch demonstration

13. 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
Lying Figure Four demonstration

14. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Hurdler demonstration

15. 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
Front Split demonstration

16. Front Split

Instructions

  • Start from a kneeling position with your hands at your sides.
  • Extend one leg in front of you and lean forward to place your hands on the floor in front of you.
  • Lift your back knee off the floor to straighten your leg, then slowly slide your foot back and lower your hips toward the floor.

Tips

  • Keep your hips square and your torso upright.

Modifications

  • If the stretch is too intense, use blocks under your hands for support.
  • Keep a slight bend in your front knee if straightening your leg fully is uncomfortable.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Glutes