Body & Balance Studio
Posture scan

Front Splits

stretchhip

Content last reviewed: 2026-07-06

Front Splits demonstration

How to do it

  1. Start in the butterfly position, but put the strap on your right shoulder and on your left foot.
  2. Slowly, extend your left leg backward into a half splits.
  3. Slowly, extend your front leg into the full front splits.
  4. Place your palms on the floor on either side of your right outstretched leg.
  5. Point your toes and hold for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  6. Relax for twenty seconds. Repeat two times.
  7. Switch and 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 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.
quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

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

Target muscles

HamstringsHip FlexorsQuadriceps
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)