About This Split Support Strength Routine
Flexibility without strength creates instability. Your front split needs muscle power to control the range you’re developing, protect your joints at end ranges, and give you the ability to enter and exit deep positions safely. This routine builds that essential supporting strength.
What This Routine Targets
This stack targets the muscles that stabilize and control your split. You’ll strengthen your glutes through bridges and single-leg work, build quad endurance through lunge holds, develop hip stability through 90/90 variations, and reinforce the entire lower body through squat patterns.
What’s Included
This five-minute routine includes ten strength exercises. Each position is held for thirty seconds, challenging your muscles to sustain effort through the duration. The exercises complement your flexibility work by building strength in the same ranges you’re stretching.
Who Should Try This
This routine benefits anyone working toward the front split who wants to build the strength that supports deep flexibility. It’s particularly valuable if you’ve been stretching consistently but feel unstable or shaky in your splits. Active flexibility requires strength, and this stack provides it.
Tips for Best Results
Add this stack to your split training routine separate from your stretching sessions, or use it on days between intensive flexibility work. Focus on stability and control rather than depth during the holds. Strong muscles make flexible joints safer.
Squat Hold
Duration: 0:30
Sit low in a squat and hold to build endurance in your legs and glutes.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
- Lift your chest, keep your back straight, and hold the squat with steady breathing.
Tips
- Work toward thighs parallel to the floor.
- Track knees in line with toes to protect your joints.
Adjustments
- Stay a bit higher if you want a lighter option.
Split Lunge Hold
Duration: 0:30
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.
Side Lunge Hold
Duration: 0:30
Drop into a deep side lunge and hold to strengthen your legs and open your inner thighs.
Difficulty: Intermediate
Instructions
- Stand with feet wide and toes pointing forward.
- Shift weight to one side, bending that knee and lowering your hips until the thigh is near parallel to the floor.
- Keep the opposite leg straight and hold the position while breathing steadily.
Tips
- Lift your chest and keep your back long.
- Track the bent knee over your toes to stay aligned.
Adjustments
- Stay higher in the lunge if you need less intensity.
Single Leg Deadlift
Duration: 0:30
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.
Air Squats
Duration: 0:30
Drop into bodyweight squats to wake up hips, legs, and core before heavier work or a mobility session.
Difficulty: Beginner
Instructions
- Stand with feet about shoulder-width apart and toes slightly turned out.
- Bring your hands behind your head or reach them forward for balance.
- Sit your hips back and down as if lowering into a chair while keeping your chest lifted.
- Drive through your heels to stand tall again and keep the rhythm going.
Tips
- Aim to bring your thighs parallel to the floor without letting your heels pop up.
- Track knees in line with toes so the movement feels strong and supported.
Adjustments
- Work within a smaller squat depth if mobility or strength is still building.
Split Squats
Duration: 0:30
Drop into split squats to build unilateral leg strength and balance while stretching your hip flexors.
Difficulty: Intermediate
Instructions
- Stand with one foot forward and the other stepped back into a split stance.
- Bend both knees to lower your hips straight down, keeping the front knee aligned over the ankle and the back knee hovering just above the floor.
- Push through your front heel to return to standing and repeat before switching sides.
Tips
- Engage your core to stay balanced and upright.
- Move with controlled, steady reps for best results.
Adjustments
- Limit the depth if flexibility or strength is still building.
- Hold a chair or wall for support if needed.
- Slow the tempo to dial in your form.
Runner's Lunge Twist
Duration: 0:30
Step into a runner's lunge and twist open to stretch your hips, chest, and core with athletic power.
Difficulty: Intermediate
Instructions
- Start in a plank with hands under shoulders and body in a straight line.
- Step one foot outside the same-side hand to enter a runner's lunge.
- Twist your torso and reach the opposite arm toward the ceiling while keeping hips low.
- Return the hand to the floor, step back to plank, and switch sides.
Tips
- Keep the back leg strong to support the twist.
- Open through your chest as you rotate and move smoothly through each rep.
Adjustments
- Lower the depth of the lunge if flexibility is limited.
- Use yoga blocks under your hands for added support.
Bridge
Duration: 0:30
Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
- Press through both heels to raise your hips, creating a straight line from knees to shoulders.
- Hold the lift with glutes fired up and breathe into your ribs before lowering with control.
Tips
- Squeeze the glutes at the top so the work stays in the backside instead of the low back.
- Keep ribs down and core engaged to prevent excessive arching.
Adjustments
- Lift the hips to a halfway point if you want a lighter option.
- Rest your head on a folded towel when the neck needs extra support.
90/90 Hip Switch Extension
Duration: 0:30
Flow between 90/90 positions and squeeze your glutes off the floor to unlock rotation and strength at the same time.
Difficulty: Intermediate
Instructions
- Sit tall with knees bent a little wider than hip-width and both heels grounded for stability.
- Hold your hands in front of your chest, then drop both knees to one side so each leg bends near ninety degrees.
- Drive through the front shin and glute to lift your hips off the floor, keeping your ribs stacked over your pelvis.
- Lower back down with control, sweep the knees through center, and repeat the hip lift on the new side.
Tips
- Keep your core braced so the lift comes from the hips rather than momentum.
- Reach the crown of your head toward the ceiling to stay upright as you rotate.
- Treat the tempo like a mindful flow, lingering long enough to feel the glute activation on every rep.
Adjustments
- Limit the hip height if your mobility feels tight and explore a comfortable range first.
- Place fingertips on the floor behind you when you need a little spotter-style support.
- Sit on a cushion or folded mat to lift the hips and make the rotation easier on cranky knees.
Single Leg Glute Bridges
Duration: 0:30
Drive through one heel at a time to strengthen your glutes and hamstrings with serious control.
Difficulty: Intermediate
Instructions
- Lie on your back with one knee bent, foot planted, and the other leg extended toward the ceiling.
- Squeeze your glutes and lift your hips until your body forms a diagonal line from shoulders to knees.
- Lower your hips with control and repeat before switching sides at halfway.
Tips
- Focus on glute engagement at the top of each rep.
- Move smoothly without arching your lower back.
Adjustments
- Keep both feet on the floor if single-leg balance feels challenging.
- Use a smaller range of motion if needed.
Strength That Supports Flexibility
Stand and feel the activation through your glutes and legs. This strength work creates the foundation that makes your flexibility both achievable and usable.
Include this stack regularly alongside your stretching practice. The combination of flexibility and strength work produces splits that are not only deep but controlled and resilient.
