Front Foot Elevated Over-Split

stretchhipfront-splits

Content last reviewed: 2026-07-06

Front Foot 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 front of your mat.
Enter a half-split position and place your front heel on top of the yoga block.
Slowly slide your back leg backward into a full split.
Keep your hips perfectly square (facing forward) and your torso upright.
Allow gravity to gently pull your hips down past the level of your front heel.

Form cues

Only attempt this if you already have a flat, comfortable front split on the floor
Keep the hips square; do not let the back hip roll open to the side

Dosage

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

Muscles worked

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

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

Stretches: hamstrings, hip flexors

Target muscles

Hamstrings Hip Flexors

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)