Sliding Half-Splits (Eccentric/Concentric)

strengthenhipfront-splits

Content last reviewed: 2026-07-06

Sliding Half-Splits (Eccentric/Concentric) — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Kneel on a mat with your back knee. Place your front heel on a slider (or wear a sock on a smooth floor).
Keep your torso upright and your hips square.
Slowly slide the front foot forward, lowering your hips toward the floor over 5 to 8 seconds.
Go only as deep as you can control.
Press the front heel firmly into the floor and pull it back to the starting position using your hamstrings.

Form cues

Resist gravity on the way down; pull the floor toward you on the way up
Keep the front knee locked straight

Dosage

Frequency: 2–3×/week
Volume: 3 sets × 5–8 reps per side
Tempo: 5–8 s eccentric.

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

Strengthens: hamstrings, hip flexors

Target muscles

Hamstrings Hip Flexors

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)