Body & Balance Studio
Posture scan

Forward-Facing Front Split

stretchhip

Content last reviewed: 2026-07-06

Forward-Facing Front Split demonstration

How to do it

  1. Stand with your right side facing a chair.
  2. Hold on to the chair with your left hand with your elbow bent, arm crossing your upper abdomen.
  3. Double loop your band around your right hand and your left foot.
  4. Bring your right hand to the top of your head so your left foot is even with your head and the tension can be felt from the band.
  5. Your right foot should remain on the ground.
  6. Hold for ten seconds, while relaxing and concentrating on the muscles you are stretching.
  7. Release and repeat two times.
  8. Repeat on the opposite side.

Form cues

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

Dosage

  • Hold 10 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.

Stretches: hamstrings, hip flexors

Target muscles

HamstringsHip Flexors
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)