End-range lift-offs

Mobilityhardrepsno equipment

Active-flexibility drill done in a deep front split (or half split): with the hands off the floor or only lightly touching, the straight front leg is lifted a few centimetres off the floor using the hip flexors, held briefly and lowered.

How to do it

1. Sit in your deepest comfortable front split, hips square, back knee and top of back foot on the floor; front leg straight with heel on the floor and toes up.
2. Hands come off the floor and join palms together in front of the chest (prayer position), torso upright.
3. Without bending the front knee, contract the front hip flexors and quads to lift the front heel 2-5 cm off the floor; hold 1-3 s.
4. Lower the heel back to the floor with control. Back leg and hips stay where they are; the torso does not lean back to cheat.

Muscles worked

Supporting: quads, hamstrings