Front Split

stretchhip

Content last reviewed: 2026-07-06

Front Split demonstration

How to do it

Place a strap over the left foot with the leg bent.
Place the other end on the right shoulder.
Slowly extend the right leg into the front splits.
Make sure to keep the tension in the strap for the duration of the exercise by pressing the back foot actively into the strap and pulling back the opposite shoulder.

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.

Stretches: hamstrings (front leg), hip flexors (rear leg)

Target muscles

Hamstrings Hip 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)