Standing Front Split

stretchhip

Content last reviewed: 2026-07-06

Standing Front Split demonstration

How to do it

Hold onto a stable chair. Loop both ends of a strap around your left foot, bend your left knee behind you, and pass the strap over your right shoulder.
Extend your left leg behind you into an arabesque while keeping hold of the chair.
Keeping the strap in place, slowly bring your torso down toward the floor as you hold the chair.
As your chest nears the base of the chair, allow your working (left) leg to extend farther into the split.

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.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings (raised leg), hip flexors

Strengthens: gluteus maximus, erector spinae

Target muscles

Hamstrings Hip Flexors Gluteus Maximus Erector Spinae

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)