Splits

Splits are one of the ultimate flexibility milestones. Deepen your front splits with a daily routine designed to target your hips, hamstrings, and glutes.

Exercise Overview

Exercise Instructions

Reverse Lunge demonstration

1. 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
Lizard Pose demonstration

2. 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
Hamstring Pulls demonstration

3. Hamstring Pulls

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place a strap or towel around the ball of your foot.
  • Extend your leg towards the ceiling, holding the ends of the strap with both hands.
  • Gently pull on the strap, bringing your leg closer to your body.

Tips

  • Keep your bottom leg extended and pressed into the floor.
  • Keep your extended leg straight and your foot flexed.
  • Keep your back flat on the floor and your hips grounded.

Modifications

  • Keep a slight bend in your knee if straightening your leg is uncomfortable.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Kneeling Quad demonstration

4. 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
Side Lunge demonstration

5. 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
Lunge demonstration

6. 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
Front Split demonstration

7. 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