Half Splits Strength Work

How to do it

1. Sit on the floor and loop the band around your left foot once. Slowly bring it over your shoulder and loop around your right upper foot. Position it so it goes over your shoulder from one foot to the other.
2. As you assume the front split position, bend your left leg. It will raise slightly. You can work on strength by trying to push it down into a full front split or hold it for flexibility in the front split position.
3. Place your palms on the floor on either side of your upper left leg.
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

Stretches: hip flexors, hamstrings

Strengthens: hip flexors, hamstrings (end range)

Target muscles

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