Back Knee Elevated Over-Split

How to do it

1. Attempt this elevated variation only after you can hold a comfortable, controlled front split on the floor.
2. Place the lowest stable yoga block crosswise at the back of the mat and rest the rear knee and upper shin on it, with padding as needed.
3. Support both hands on yoga blocks and slowly slide the front heel forward, keeping the front kneecap upward and both hip bones facing forward.
4. Gently contract the rear-leg glute to control the pelvis and stop at a strong but tolerable stretch without sharp pain, joint pressure or numbness.
5. To exit, keep weight in the hands, bend the front knee slightly and shift the hips backward slowly.

Form cues

• Do not twist the rear hip open or force the front knee into hyperextension.
• Use active control rather than letting gravity pull you deeper.
• Avoid elevated oversplits if you are hypermobile or have current proximal-hamstring or groin symptoms unless professionally cleared.
• Stop for pain behind the front knee, at the front of the rear hip or in either knee.
• Keep the torso upright as you slide into the split.
• Brace the core to support the pelvis.

Muscles worked

Stretches: hip flexors, rectus femoris, hamstrings

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