Sliding Half-Splits (Eccentric/Concentric)
strengthenhipadvancedactivefront-splitsHamstring length
2 × 5 reps per side
How to do it
- Kneel on a mat with the front heel on a purpose-built slider over a predictable surface.
- Keep stable blocks or rails within reach and square the hips.
- Actively straighten the front knee without forcing hyperextension, then slide forward over 3–5 seconds.
- Stop at a range you can reverse without collapsing into a maximal split.
- Press the front heel down and pull it back under control using the hamstrings.
Form cues
- Do not use socks on an unexpectedly slippery floor.
- Avoid maximal depth when fatigued.
- Stop for sharp hamstring, groin or posterior-knee pain.
- Keep the torso upright throughout.
- Engage the core and glutes as you move.
Muscles worked
Stretches: hamstrings
Strengthens: 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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