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Hamstrings · Intermediate

Assisted Front Split Stretch

Supported front-split stretch using blocks and padding to control range at the front hamstring and rear hip flexor.

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Assisted Front Split Stretch demonstration

Exercise overview

Training details

HamstringsHip FlexorsAdductors

Equipment

Yoga Block

Sets × time

1 × 1 min

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Kneel between sturdy yoga blocks with padding beneath the rear knee and a slider under the front heel only if needed.
  2. 02Extend one leg forward and slide the other leg backward gradually while keeping the pelvis facing forward.
  3. 03Lower only until a controlled stretch is felt in the front hamstring and rear hip flexor, without forcing either knee.
  4. 04Keep both hands supported, the torso controlled, and the hips square; do not bounce or relax suddenly into end range.
  5. 05Hold about 30 seconds, press into the blocks to exit slowly, then reverse the leg positions and hold the other side about 30 seconds.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHalf Split Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHurdler StretchComparable substituteLying Hamstring Stretch with BandComparable substituteHigh Leg Swing Kick

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