Front Split Essentials

Start your front split journey with essentials that emphasize alignment, patient holds, and balanced flexibility.

Lunge

Duration: 01:00

Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.

Difficulty: Beginner

Benefits: Psoas Hips Quadriceps Lower Back Abdomen

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.

Reverse Lunge

Duration: 01:00

From a kneeling stance, extend one leg forward to stretch the backside while keeping your balance dialed in.

Difficulty: Beginner

Benefits: Calves Hips Hamstrings Lower Back Glutes

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: 01:00

Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.

Difficulty: Intermediate

Benefits: Groin Hips Hamstrings Quadriceps Glutes

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.

Seated Fold

Duration: 00:30

Reach forward from a tall seat to stretch your hamstrings and back with a calming fold.

Difficulty: Beginner

Benefits: Calves Spine Upper Back Shoulders Hamstrings Lower Back

Instructions

• Sit with legs extended and reach your arms overhead to lengthen your spine.
• Hinge at the hips and fold forward, reaching for your toes, shins, or ankles.
• Hold the stretch while breathing slowly, keeping your spine long.

Tips

• Focus on hinging from the hips instead of rounding your back.

Adjustments

• Use a strap around your feet or keep hands on your shins if your toes feel far away.
• Keep a slight bend in the knees if your hamstrings are tight.

Quad Stretch

Duration: 01:00

Stretch your quads by tucking one foot beside you and leaning back into a deep, satisfying release.

Difficulty: Beginner

Benefits: Knees Shins Hips Quadriceps Lower Back Ankles

Instructions

• Sit with legs extended, then bend one knee and draw the heel back toward your glute.
• Hold the ankle and tuck the foot directly under your hip.
• Lean back onto your elbows or as far as comfortable while breathing into the stretch.

Tips

• Keep your hips, knees, and ankles in one line.
• Make sure the foot stays tucked under your glute rather than flaring out to the side.

Adjustments

• Loop a strap around your foot if reaching the ankle feels tough.
• Lie on your side and pull the foot toward you for a softer variation if your knees are sensitive.

Hurdler

Duration: 01:00

Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.

Difficulty: Beginner

Benefits: Groin Calves Hamstrings Lower Back Glutes

Instructions

• Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
• Reach through the spine and hinge forward from the hips toward the extended foot.
• Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.

Tips

• Lead with your chest rather than rounding your back.
• Keep the extended leg engaged and the foot flexed without locking the knee.

Adjustments

• Use a strap or towel around your foot if your hands do not reach comfortably.
• Soften the knee of the extended leg if you need less intensity.

Stand up gently, shake out your legs, and note where you felt the most progress.