Half Splits with Quadriceps Stretch

How to do it

1. Sit on the floor and double loop the band around your left foot, then loop it once around your right upper foot and 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 and raise your foot up and slightly to the right.
3. Stretch your right leg up slightly off the floor. 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: rectus femoris, hip flexors, hamstrings

Target muscles

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