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Split Squat Stretches

Muscles worked

  • Hip Flexors
  • Rectus Femoris

Form Cues

  • Set up in a wide split stance with one foot forward and one behind, both feet hip-width apart for stability.

  • Tuck your pelvis slightly under (posterior pelvic tilt) to maximise the stretch in the hip flexors of the back leg.

  • Keep your upper body tall and core engaged — avoid arching the lower back to chase more stretch.

  • The front knee should stay above the ankle, not pushing beyond it.

  • Lower your back knee toward the ground in a slow, controlled manner.

  • Hold each stretch for the prescribed time, breathing calmly and deeply throughout.

  • Feel the stretch in the front of the rear hip and the top of the rear thigh.

  • With each exhale, allow your hips to sink a fraction deeper into the stretch.

  • Keep the hips square and facing forward throughout the hold.

Progressions

  1. 01

    Half Kneeling Lunge Stretch

    • Kneel in a half-kneeling position with one knee on the ground and the other foot planted flat in front, both legs at roughly 90 degrees.

    • Place a cushion under your back knee for comfort if needed.

    • Tuck your pelvis slightly under (posterior pelvic tilt), then push your hips gently forward to feel the stretch in the front of the rear hip.

    • Hold the stretched position for the prescribed time, breathing deeply and relaxing into it with each exhale.

    • Keep your torso upright and core engaged — the stretch should target the hip flexor, not compress the lower back.

    • Avoid bouncing; maintain steady, constant pressure in the stretch.

    • Place your hands on the front knee or at your sides for stability.

    • With each breath cycle, try to ease a fraction deeper into the stretch without forcing it.

  2. 02

    Half Kneeling Deep Lunge

    • From the half-kneeling position, slide your front foot further forward to create a deeper lunge angle.

    • Tuck your pelvis under and brace your core, then sink your hips down and forward into a deep stretch.

    • Hold the bottom position for the prescribed time — this is a significantly deeper stretch than the previous progression.

    • Keep your torso tall and centred; resist the urge to lean forward or arch your back.

    • You should feel an intense stretch in the front of the rear hip and possibly the upper quad of the back leg.

    • Breathe deeply and use each exhale to relax the hip flexor, allowing your hips to settle deeper.

    • Use your hands on the floor or a block beside you for balance support if needed.

    • If the stretch feels too intense, slide your front foot back slightly to reduce the angle.

  3. 03

    Front Foot Elevated Split Squat

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

    • Place your front foot on an elevated surface (step, bench, or sturdy platform) while your back knee rests on the ground.

    • The elevation increases the depth of the hip flexor stretch on the rear leg — ease into the position gradually.

    • Tuck your pelvis under and engage your core before lowering your hips down into the stretch.

    • Hold the bottom position for the prescribed time, allowing gravity and your body weight to deepen the stretch.

    • Keep your chest upright and shoulders over your hips; do not lean forward onto the front leg.

    • Breathe deeply and steadily — with each exhale, let your hips sink a little further toward the ground.

    • Place your hands on the elevated surface or a nearby support for balance.

    • Start with a low elevation and increase the height gradually as your hip flexor mobility improves.

  4. 04

    Knee-Down Split Squat

    • Set up in a deep split squat with your back knee resting on the ground and the front foot planted firmly forward.

    • Tuck your pelvis under (posterior pelvic tilt) and brace your core to direct the stretch into the hip flexor.

    • Lower your hips toward the ground as far as your mobility allows, feeling the stretch in the rear hip flexor and front hamstring.

    • Hold the bottom position for the prescribed time, keeping your torso upright and centred between your legs.

    • Breathe deeply — use each exhale to relax the muscles and allow the hips to settle deeper.

    • Keep your front knee tracking over the ankle; avoid letting it push too far forward.

    • For a deeper stretch, gently press your rear hip forward while maintaining the pelvic tilt.

    • This is the most demanding bodyweight stretch in this progression — be patient and progress gradually.

Common mistakes

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