Front Foot Elevated Over-Split
stretchhipadvancedactivepassivefront-splitsHamstring length
2 × 25s per side
How to do it
- Attempt this only after you can hold a comfortable, supported front split on the floor.
- Place the front heel on the lowest stable yoga block and support both hands on additional blocks.
- Slide the rear leg backward slowly while keeping the front kneecap facing upward without hyperextending the knee.
- Keep both hip bones facing forward as far as comfortably possible and actively control the descent.
- To exit, press into the hand supports, soften the front knee and shift the hips backward slowly.
Form cues
- Do not bounce, add external pressure or let gravity pull you deeper.
- Use only a pain-free range with full control.
- Avoid elevated oversplits if you are hypermobile or have current proximal-hamstring or groin symptoms unless professionally cleared.
- Stop for sharp pain, joint pressure, numbness or pain behind the front knee.
- Keep the torso upright.
Muscles worked
Stretches: hamstrings, hip flexors
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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