Front Splits Mobility

Focus on dynamic stretches and mobility exercises to enhance joint resilience and muscular balance for a more fluid front split practice.

Exercise Overview

Exercise Instructions

Leg Swings demonstration

1. Leg Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Knees Hugs demonstration

2. Knees Hugs

Instructions

  • Start from a standing position with your feet hip-width apart and your arms resting at your sides.
  • Shift your weight onto one foot and lift the opposite knee towards your chest.
  • Grasp your knee with both hands and pull it closer to your chest.
  • Hold the position briefly, then lower your leg and repeat on the other side.

Tips

  • Keep your standing leg slightly bent to maintain balance.
  • Hold your back straight and your chest up.

Modifications

  • If balancing is difficult, perform the stretch near a wall or chair for support.
  • If lifting your knee to your chest is too intense, lift it to a comfortable height.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Lateral Leg Swing demonstration

3. Lateral Leg Swing

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg out to the side, then across your body in front of your standing leg.
  • Repeat the movement in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, IT Band, Hips
Gate Opener demonstration

4. Gate Opener

Instructions

  • Start from a standing position with your hand placed on a wall or chair for support.
  • Shift your weight onto your leg closest to the wall.
  • Then, as if stepping over a gate, swing your opposite leg up, rotate your leg outward to open your hip, then bring your leg back down to the floor.
  • Reverse the movement to return to starting position, then repeat the motion back and forth.

Tips

  • Keep the movement smooth and controlled.
  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.

Benefits

  • Groin, Hips, Glutes
Zombie Walks demonstration

5. Zombie Walks

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended straight in front of you.
  • Lift one leg straight in front of you while keeping your torso upright and your knee straight.
  • Lower your leg back to the floor and repeat with the opposite leg in a controlled, dynamic motion.

Tips

  • Focus on engaging your leg muscles to keep the movement smooth.
  • Keep your back straight and avoid leaning backward as you lift your leg.
  • Move slowly and avoid snapping your knee as you lift.

Modifications

  • Perform the movement with a smaller leg lift if flexibility is limited.
  • Place your hands on your hips instead of extending them if shoulder discomfort occurs.
  • Hold onto a wall for added balance if needed.

Benefits

  • Hips, Hamstrings, Core
Hamstring Scoops demonstration

6. Hamstring Scoops

Instructions

  • Start from a standing position with your feet hip-width apart and your hands resting on your hips.
  • Step one foot forward, keeping your heel on the floor and your toes pointing up.
  • Hinge at your hips, lowering your torso towards your front leg.
  • Return to standing and repeat the movement. Switch sides at the halfway point.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Engage your core to maintain balance and stability.

Modifications

  • Reduce the depth of the hinge if flexibility is limited.
  • Hold onto a chair or wall for balance if needed.
  • Perform the exercise more slowly to maintain better control.

Benefits

  • Calves, Hamstrings, Core, Lower Back, Glutes
Dynamic Quad Stretch demonstration

7. Dynamic Quad Stretch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Lift one foot behind you and grab your ankle with the same-side hand, pulling it gently towards your glutes.
  • Release your foot and return to standing before repeating the stretch.
  • Repeat the movement and switch sides at the halfway point.

Tips

  • Keep your knees close together as you stretch to avoid unnecessary strain.
  • Engage your core to maintain balance and stability.
  • Focus on steady, controlled movements for effectiveness.

Modifications

  • Use a wall or chair for balance if needed.
  • Perform a smaller range of motion if flexibility is limited.

Benefits

  • Hips, Quadriceps
Dynamic Wide Leg Forward Fold demonstration

8. Dynamic Wide Leg Forward Fold

Instructions

  • Start from a standing position with a wide stance and your hands resting on your hips.
  • Hinge forward at your hips, lowering your torso towards the floor while keeping your back straight.
  • Return to standing and repeat the movement in a controlled rhythm.

Tips

  • Focus on keeping your legs straight but soft at the knees.
  • Engage your core to protect your lower back.
  • Keep your neck relaxed and in line with your spine.

Modifications

  • Reduce the depth of the forward fold if flexibility is limited.
  • Place your hands on a block or chair for support.
  • Bend your knees slightly if hamstring tightness prevents a full fold.

Benefits

  • Calves, Hamstrings, Core, Lower Back
Wide Leg Toe Touches demonstration

9. Wide Leg Toe Touches

Instructions

  • Start from a standing position with a wide stance and your hands in front of you.
  • Bend at your waist and reach both hands toward one of your feet to touch your toes.
  • Return to standing and repeat the movement on the other side, alternating dynamically.
  • Move smoothly, focusing on a controlled movement.

Tips

  • Engage your core to support your back and maintain balance.
  • Keep your knees slightly bent to avoid overextending your hamstrings.

Modifications

  • Touch your shins or knees if reaching your toes is difficult.

Benefits

  • Calves, Obliques, Hips, Hamstrings, Core, Lower Back
Kneeling Hip Circles demonstration

10. Kneeling Hip Circles

Instructions

  • Start in a tabletop position, with your hands under your shoulders and your knees under your hips.
  • Lift one knee off the floor, keeping it bent at 90 degrees, and slowly move it in a circular motion.
  • Switch sides at the halfway point.

Tips

  • Try to rotate your hip through its full range of motion.
  • Move slowly and with control, focusing on isolating the movement in your hip joint.
  • Engage your core to stabilize your torso and prevent lower back arching.

Modifications

  • Reduce the range of motion if flexibility or strength is limited.

Benefits

  • Hips, Core, Glutes
90/90 Hip Switch demonstration

11. 90/90 Hip Switch

Instructions

  • Start seated on the floor with your knees bent and feet flat on the floor in front of you.
  • Drop both knees to one side, creating a 90-degree angle with each leg.
  • Lift your knees and rotate them to the opposite side, switching dynamically.

Tips

  • Focus on controlled, smooth transitions as you alternate sides.
  • Move slowly to maintain control, especially if your hips feel tight.

Modifications

  • Keep your hands on the floor behind you for support if needed.

Benefits

  • Hips, Core, Glutes
90/90 Hip Switch (No Hands) demonstration

12. 90/90 Hip Switch (No Hands)

Instructions

  • Start in a seated position on the floor with your knees bent and feet flat on the floor, positioned slightly wider than hip-width apart.
  • Keeping your hands in front of your chest, drop both knees to one side, creating a 90-degree angle with each leg.
  • Lift your knees and rotate them to the opposite side, maintaining a controlled motion.
  • Continue alternating sides dynamically.

Tips

  • Engage your core to maintain balance and control without using your hands.
  • Keep your chest lifted and your torso upright throughout the movement.
  • Move slowly and focus on proper form to avoid straining your hips or lower back.

Modifications

  • Reduce the range of motion if flexibility or balance is limited.
  • Place your hands behind you for additional support.
  • Sit on a cushion to elevate your hips for added comfort.

Benefits

  • Hips, Core, Glutes