Body & Balance Studio
Posture scan

Half Front Split

stretchhip

Content last reviewed: 2026-07-06

Half Front Split demonstration

How to do it

  1. Start in the butterfly position but put the strap on your right shoulder instead of your right foot. Place the other end on the left foot.
  2. Slowly extend your left leg backward into a half split.
  3. Stretch your left leg out behind you with a slight bend of your knee. Hold your left arm up above your head.
  4. Hold the pose for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  5. Relax for twenty seconds. Repeat two times.
  6. 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.

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

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)