Front Split Stretches

Progressions

1. 01

   Long Lunge Stretch

   • Start in a long lunge position with your front foot flat on the ground and your back knee down.

   • Keep your torso slightly forward, placing your hands on the ground for support.

   • Gently sink your hips forward, feeling the stretch in your back hip flexor and front hamstring.

   • Hold the position, focusing on maintaining control and deepening the stretch in the lunge.

   • Repeat for the desired duration, breathing deeply and maintaining alignment.

2. 02

   Knee-Down Assisted Front Split Stretch

   • From the long lunge position, begin extending your front leg while keeping your back knee down.

   • Use your hands for support, slowly shifting your hips back as your front leg straightens.

   • Hold the position when you feel a deep stretch in your front hamstring and back hip flexor.

   • Maintain control and use your hands to assist in keeping balance and depth in the stretch.

   • Repeat for the desired duration, gradually working into a deeper range of motion.

3. 03

   Assisted Front Split Stretch

   • Start in the assisted front split position, with your front leg extended straight and back leg extended behind you.

   • Place your hands on the ground or use blocks for support, allowing you to control your balance and depth.

   • Sink your hips toward the ground, focusing on stretching both the front hamstring and back hip flexor.

   • Hold the position, keeping your torso aligned and maintaining tension in both legs.

   • Stay in this stretch for the desired duration, using your hands for assistance to deepen the stretch over time.

Common mistakes

• Hips Not Level or Rotated
• Rushing Into the Stretch
• Holding Breath
• Front Knee Hyperextending
• Back Hip Rotating Open