Work this sequence into your day-to-day training to steadily deepen your front split.
Reverse Lunge
Duration: 02:00
From a kneeling stance, extend one leg forward to stretch the backside while keeping your balance dialed in.
Difficulty: Beginner
Instructions
- Begin kneeling with knees hip-width apart and tops of your feet on the floor.
- Extend one leg forward, pressing the heel into the ground and keeping the leg straight.
- Hinge at your hips to lower the torso toward the floor, placing hands down for balance.
- Hold the stretch briefly, then switch legs.
Tips
- Keep your chest lifted and back long even as you hinge forward.
Adjustments
- Place a folded blanket under your kneeling knee for comfort.
Lizard Pose
Duration: 02:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Hamstring Pulls
Duration: 02:00
Use a strap to pull your leg toward you and give your hamstrings a delicious stretch without straining your back.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms relaxed by your sides.
- Loop a strap or towel around the ball of one foot and extend that leg toward the ceiling.
- Hold the strap ends, gently drawing the leg closer to your body while keeping hips grounded.
Tips
- Keep the bottom leg long and pressing into the floor.
- Flex the lifted foot and maintain a straight leg as much as feels good.
- Stay anchored through your lower back so the stretch targets the hamstrings.
Adjustments
- Leave a soft bend in the lifted knee if straightening fully feels uncomfortable.
Kneeling Quad
Duration: 02:00
Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
- Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
- Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.
Tips
- Stay tall through your torso instead of leaning forward or back.
Adjustments
- Loop a strap or towel around your back foot if reaching with your hand is tough.
- Keep the back foot on the floor if the quad stretch feels too intense.
Side Lunge
Duration: 02:00
Sink into a side lunge to stretch your groin and hamstrings while building strength.
Difficulty: Beginner
Instructions
- Stand with feet wide apart.
- Shift your weight to one side, bending that knee and keeping the opposite leg straight.
- Place hands on the floor for balance and lower your hips until you feel a stretch in the inner thigh, rotating the straight-leg foot so the heel grounds and toes point up.
Tips
- Lift your chest and keep your back long.
Adjustments
- Stay higher if the stretch feels intense.
- Hold a chair or wall for extra balance support.
Lunge
Duration: 02:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Front Split
Duration: 02:00
Slide into a front split to explore your edge and lengthen both the front and back of your legs.
Difficulty: Advanced
Instructions
- Begin kneeling and extend one leg forward, resting hands on the floor for balance.
- Lift the back knee and start to slide the back foot behind you while the front heel reaches forward.
- Lower your hips toward the floor, keeping your torso upright and hips square.
- Hold with steady breaths and back out slowly when finished.
Tips
- Keep both hip points facing forward so the stretch stays balanced.
- Engage your legs even as you lengthen to protect the joints.
Adjustments
- Place yoga blocks under your hands for extra support.
- Keep a soft bend in the front knee or use props under your thighs if you are not at the floor yet.
Log your depth, breathe with intention, and come back tomorrow for another nudge.
