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Front Split Progressions

Muscles worked

  • Hamstrings
  • Hip Flexors
  • Gluteus

Form Cues

  • Start with a low lunge and slowly slide your front leg forward

  • Keep your hips squared and facing forward

  • Support yourself with your hands on blocks or the floor

  • Keep your torso upright and your spine long

  • Breathe deeply and relax into the stretch

  • Only slide your front leg as far as comfortable

  • Actively engage your thighs to protect the muscles

  • Hold each position for the prescribed time

  • Alternate sides regularly for balanced flexibility

Progressions

  1. 01

    Kneeling Lunge Alternating Leg Extension

    • Start in a half-kneeling position with one knee on the ground and the other foot in front, forming a 90-degree angle.

    • Slowly straighten your front leg, extending it while maintaining an upright torso.

    • Pause briefly in the extended position, feeling the stretch in your hamstrings, then return to the starting position.

    • Repeat for the desired reps, alternating legs, and focusing on control and range of motion.

  2. 02

    Lunge Alternating Leg Extension

    • Begin in a lunge position with your front leg bent and your back leg extended.

    • Slowly extend your front leg, shifting your hips back while keeping your back leg straight.

    • Pause briefly as you feel the stretch in your hamstrings, then return to the bent-leg lunge position.

    • Alternate between extending each leg, focusing on smooth transitions and deepening the stretch with each rep.

  3. 03

    Assisted Long Lunge Alternating Knee Extensions

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Start in a long lunge position with your hands lightly supporting on the ground or using a block for balance.

    • Extend your front leg while keeping your back leg bent, feeling the stretch in your front hamstring.

    • Pause briefly in the extended position, then return to the starting long lunge.

    • Repeat the extension for the desired reps, alternating legs and focusing on using your hands to assist the movement.

  4. 04

    Long Lunge Pulses

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Start in a long lunge position with your hands resting on the floor for support.

    • Pulse your hips forward, increasing the stretch in your back hip flexor and front hamstring.

    • Hold the forward position briefly, then release slightly, maintaining control throughout the movement.

    • Repeat for the desired reps, focusing on a controlled and deep range of motion.

  5. 05

    Long Lunge Hold

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Begin in a long lunge position with your front leg bent and your back leg extended straight behind you.

    • Sink your hips toward the floor, feeling the stretch in your back hip flexor and front hamstring.

    • Hold the position, keeping your torso upright and breathing deeply as you focus on maintaining tension in the stretch.

    • Stay in this position for the desired duration, maintaining a strong, controlled hold.

  6. 06

    Assisted Deep Long Lunge Hold

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Start in a deep long lunge position with hands on the ground or blocks for support.

    • Sink your hips as deeply as possible, aiming to bring your pelvis closer to the floor while keeping your back leg extended.

    • Use your hands or blocks to assist in maintaining the position, holding the stretch in both hips and hamstrings.

    • Hold the position for the desired time, focusing on staying deep in the stretch and maintaining control.

Common mistakes

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