Front Split with Bent Rear Knee and Strap
stretchhipadvancedpassiveRectus femoris length
2 × 25s per side
How to do it
- Begin only after mastering a supported front split and place blocks beside the hips.
- Loop a wide strap around the front foot, route it over one shoulder without touching the neck, then loop it around the bent rear foot.
- Enter a shallow front split with the front knee comfortably straight and rear knee bent.
- Use low strap tension and hand support; do not combine maximal split depth with a strong contraction.
- Press into the blocks, bend the front knee and release the strap slowly to exit before switching sides.
Form cues
- Keep the pelvis facing forward and avoid twisting either knee.
- This is a flexibility hold, not a resisted strength repetition.
- Stop for knee, groin, hip or neural symptoms.
Muscles worked
Stretches: hamstrings, hip flexors, rectus femoris
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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