Front Split with Rear-Foot Strap
stretchhipadvancedpassive
2 × 25s per side
How to do it
- Begin in half-kneeling with the intended front foot forward and yoga blocks under both hands.
- Loop a wide strap around the rear foot and route it over the opposite shoulder without crossing the neck.
- Gradually straighten the front knee and slide the rear leg back while keeping the front kneecap upward.
- Keep the pelvis facing forward and use only light strap tension at a controlled split depth.
- Press into the blocks, bend the knees and release the strap slowly to exit before switching sides.
Form cues
- Do not begin from butterfly or bounce into the split.
- The strap supports the rear foot; it does not pull the body deeper.
- Stop for knee, hip, groin or neural symptoms.
Muscles worked
Stretches: hamstrings, hip flexors, quadriceps
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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