Advanced Front Split

stretchhip

Content last reviewed: 2026-07-06

Advanced Front Split demonstration

How to do it

Keeping the strap in the same position as the arabesque stretch, bring your body down towards the ground.
As your body nears the floor, your working leg will extend.
Make sure you are balanced evenly as you slowly lower yourself to the ground.
Another option is to start with your hands on the ground and slowly extend the leg.

Form cues

Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

Hold 20–30 s
relax
repeat 2× 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.

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

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

Stretches: hamstrings (raised leg), hip flexors

Strengthens: gluteus maximus, erector spinae

Target muscles

Hamstrings Hip Flexors Gluteus Maximus Erector Spinae

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)