Kneeling Half-Split Hinge
mobilizehipintermediateactiveHamstring length
2 × 10 reps per side
How to do it
- From half-kneeling, place blocks under both hands and shift the hips back as the front leg becomes comfortably straight.
- Keep the front heel grounded, the kneecap facing upward and the rear knee below the hip.
- Hinge forward from the hips with a long, comfortable spine until you feel a mild hamstring stretch.
- Pause for 1–2 seconds, then shift forward to return and repeat.
Form cues
- Do not force the front knee into hyperextension.
- Use the blocks to control range rather than reaching for depth.
- Stop for pain behind the knee, tingling or radiating symptoms.
- Keep the hips square while hinging.
Muscles worked
Stretches: hamstrings
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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