About This Active Flexibility Routine
Passive stretching gets you into the split. Active flexibility keeps you there. This routine trains the strength you need to control your new range of motion, so your gains actually stick between sessions.
You will work through dynamic lunges, isometric holds, and single-leg exercises that challenge your muscles at end range. Instead of relaxing into positions, you are actively engaging while stretched. This is how you build flexibility that transfers to real movement.
What This Routine Targets
- Hip flexors and quads through active lunge variations
- Glutes and hamstrings with bridge and deadlift holds
- Core stability to maintain pelvic alignment in the split
- Overall lower body strength at end range
What’s Included
Lateral Lunge
Duration: 0:30
Step into a lateral lunge to strengthen your legs and stretch your inner thighs all in one move.
Difficulty: Beginner
Instructions
- Stand with feet wide and hands together in front of your chest.
- Bend one knee and lower your hips toward that side while the opposite leg stays straight.
- Press through the bent leg to return to center and alternate sides.
Tips
- Keep your chest lifted and back long.
- Move smoothly to stay balanced.
Adjustments
- Lower only partway if the full lunge feels intense.
- Use a chair or wall for balance if you need support.
Standing Lunge Twist
Duration: 1:00
Combine a lunge with a juicy twist to stretch your hips, chest, and back.
Difficulty: Intermediate
Instructions
- Begin kneeling with knees hip-width apart and step one foot forward into a lunge.
- Place the opposite hand on the floor inside the front foot.
- Twist your torso and reach your free arm toward the ceiling while straightening the back leg off the floor.
Tips
- Keep your back long and front knee stacked over the ankle.
Adjustments
- Keep the back knee on the ground if you want less intensity.
- Use a block under your supporting hand for extra height.
Curtsy Lunge Hold
Duration: 1:00
Sink into a curtsy lunge hold to torch your glutes and inner thighs while polishing balance.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Step one foot diagonally back behind the other, crossing at the thighs.
- Bend both knees to lower your hips until the front thigh is near parallel and the back knee hovers above the floor.
- Bring your hands in front of your chest and hold the position while breathing steadily.
Tips
- Keep your chest lifted and spine tall.
- Press through the front heel and squeeze the glutes to stay steady.
Adjustments
- Lower only partway if you are building strength.
- Lightly touch a wall or chair for balance support.
Sumo Squat Hold
Duration: 0:30
Drop into a wide-stance squat and hold to build leg strength while opening your hips.
Difficulty: Beginner
Instructions
- Stand with feet wider than shoulder-width and toes pointing outward.
- Lower your hips back and down, keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the wide squat with steady breathing.
Tips
- Aim for thighs parallel to the floor if possible.
- Track your knees over your toes for stability.
Adjustments
- Stay a bit higher in the squat if you need less intensity.
Bridge Leg Lift
Duration: 1:00
Hold a single-leg bridge to fire up your glutes, hamstrings, and core while teaching true hip stability.
Difficulty: Intermediate
Instructions
- Lie on your back with knees bent, feet hip-width apart, and arms along your sides.
- Press through your heels to lift hips up, creating a straight line from knees to shoulders.
- Keeping hips level, extend one leg straight out so the thighs stay parallel.
- Hold the position while breathing steadily, then switch legs halfway through the set.
Tips
- Drive the grounded heel into the floor to keep the hips lifted.
- Imagine balancing a glass of water on your pelvis to avoid dropping the lifted side.
Adjustments
- Lift the working foot only a few inches or keep a bend in the raised leg if needed.
Split Lunge Hold
Duration: 1:00
Hold a split lunge to build leg strength and stability while stretching your hip flexors.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart and hands on your hips.
- Step one foot back, lowering your back knee toward the floor without touching down.
- Keep both knees at ninety degrees and hold the lunge while breathing steadily.
Tips
- Lift your chest and keep your back straight.
- Align the front knee directly above the ankle.
Adjustments
- Stay a little higher if you need less intensity.
- Hold onto a chair or wall for balance support.
Single Leg Deadlift
Duration: 1:00
Balance on one leg as you hinge forward to strengthen your hamstrings and glutes.
Difficulty: Intermediate
Instructions
- Stand with feet hip-width apart, then shift weight onto one foot.
- Hinge at the hips, lowering your torso forward while the free leg extends behind you.
- Keep a slight bend in the standing knee and let your arms hang naturally as you move.
Tips
- Aim for your torso and back leg to form a straight line parallel to the floor.
- Maintain a long spine so your body stays aligned.
Adjustments
- Touch your back toes to the floor between reps if you need help with balance.
Who Should Try This
Anyone who can do basic split stretches comfortably and wants to make their flexibility more functional. Great for athletes who need mobility they can actually use. Also useful if you notice your flexibility disappears quickly between stretching sessions.
Tips for Best Results
- Focus on control, not depth. A smaller range of motion with full muscle engagement beats sinking passively into a stretch.
- Keep your core tight through every movement. Active flexibility starts from the center.
- Shake out your legs between exercises if they feel fatigued. This routine is more demanding than passive stretching.
- Do this 1 to 2 times per week alongside your regular stretching routine.
Strength Meets Flexibility
The strongest splitters are the ones who can actively control their range. When you train active flexibility, you stop losing ground between sessions and start building on your progress every time.
