Front Splits Warm Up

2 minutes

Activate and prepare your legs, hips, and lower back with gentle dynamic moves, promoting circulation and flexibility before deeper front split work.

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

2. 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

3. 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

4. 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