Front split (hold)

Mobilityhardtimedno equipment

Static full or near-full front split: one leg straight forward with the back of the heel on the floor, the other straight behind with knee and top of foot facing the floor, hips square and lowered as far as possible, hands on the floor or blocks beside the hips to unload weight.

How to do it

1. From a half split, slide the front heel forward and the back knee/foot backward until the legs are straight in a line front to back.
2. Front leg: back of the heel and back of the thigh toward the floor, kneecap and toes pointing up. Back leg: kneecap and top of the foot facing down.
3. Hips square to the front (both hip points face forward), pelvis lowered as far as available; use blocks under the hands or hip if it does not reach.
4. Hands flat on the floor (or blocks) beside the hips, elbows soft, chest lifted, shoulders down; gaze forward.
5. Hold and breathe.

Muscles worked

Supporting: hamstrings, quads