Back-Leg End-Range Hip-Extension Lift (in split)
strengthenhipadvancedactiveGluteus maximus strength
2 × 5 reps per side
How to do it
- Attempt this only after you can hold a comfortable supported front split; place yoga blocks under both hands.
- Settle into the split with the rear leg long, both hip bones facing forward and the pelvis gently controlled.
- Exhale, brace and create a very small lift of the rear thigh using the glute while keeping the pelvis square.
- Pause briefly, then lower under control without arching the lower back or shifting heavily into the hands.
- Exit the split slowly before changing sides.
Form cues
- The goal is muscular tension, not lift height.
- Keep the pelvis square and avoid twisting the rear hip open.
- Stop for front-of-hip pinching, rear-knee pain or cramping that prevents control.
- Tuck the pelvis into a posterior tilt rather than only keeping it square.
Muscles worked
Stretches: iliopsoas
Strengthens: gluteus maximus, hamstrings, abdominals
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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