Back Knee Elevated Over-Split

stretchhipfront-splits

Content last reviewed: 2026-07-06

Back Knee Elevated Over-Split — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Place a yoga block at the back of your mat.
Kneel and place your back knee/shin on top of the yoga block.
Slowly slide your front leg forward into a full split.
Keep your glutes engaged to protect your lower back from overarching.
Sink your hips toward the floor, feeling an intense stretch in the back-leg hip flexor.

Form cues

Squeeze the glute of the back leg to push the hip forward and down
Keep the core braced to prevent dumping pressure into the lower back

Dosage

Frequency: 2–3×/week
Volume: 2 sets × 30–60 s hold per side.

Muscles worked

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

rectus femoris — anatomical illustration — rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip flexors, rectus femoris, hamstrings

Target muscles

Hip Flexors Rectus Femoris Hamstrings

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)