Strap-Assisted Front Split
stretchhipadvancedpassive
2 × 25s per side
How to do it
- Begin only after mastering a comfortable supported floor split and place blocks beside the hips.
- With the front leg extended, loop a wide strap around the rear foot and route it over the opposite shoulder without touching the neck.
- Slide the rear leg back gradually while keeping the pelvis facing forward and both hands supported.
- Use light strap tension only to support the rear leg; do not pull the body deeper.
- Shift weight into the blocks, reduce the split and release the strap slowly to exit.
Form cues
- Keep the front kneecap upward and avoid sudden strap recoil.
- Stay in a submaximal range with the pelvis controlled.
- Stop for front-knee, rear-knee, hip or neural symptoms.
Muscles worked
Stretches: hamstrings, hip flexors
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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