Half Split Stretch

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Exercise overview

Training details

Hamstrings Calves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Start in half kneeling with one foot forward and both hands on the floor or blocks.
02Shift the hips back until the front leg begins to straighten.
03Flex the front foot and keep the toes pointing upward.
04Hinge the chest toward the front thigh without rounding aggressively.
05Return forward slowly and repeat or hold before switching sides.

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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 variationAssisted Front 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 Stretch Comparable substituteLying Hamstring Stretch with Band

Comparable substituteHigh Leg Swing Kick

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