Stack these strength drills to reinforce the muscles that drive and protect your front split practice.
Squat Hold
Duration: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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: 00:30
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.
Cool down with a light stretch and feel how much more supported your splits are becoming.
