Front Split with Rear Quadriceps Stretch
stretchhipadvancedpassiveRectus femoris length
2 × 25s per side
How to do it
- Begin from a supported front split with blocks beside the hips and the front leg comfortably straight.
- Loop a wide strap around the front foot, route it over the opposite shoulder without crossing the neck, then loop it around the rear foot.
- Bend the rear knee gradually while keeping the pelvis facing forward and both hands supported.
- Use light strap tension and remain below maximal split depth.
- Press into the blocks, lower the rear foot and reduce the split before releasing the strap and switching sides.
Form cues
- Do not pull the rear foot sideways or twist either knee.
- Keep tension low and the front kneecap upward.
- Stop for front-knee, rear-knee, hip or neural symptoms.
Muscles worked
Stretches: rectus femoris, hip flexors, hamstrings
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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