Active front split slides

Mobilityintermediaterepsno equipment

From a half split, the front heel slides forward along the floor (sock or slider) into a deeper split and is then actively pulled back in with the hamstring/glute of the front leg; the back knee stays planted.

How to do it

1. Set up in a half split: back knee on the floor under the hip, front leg straight with only the heel on the floor (on a towel, sock or slider), hands on blocks or the floor beside the hips.
2. Keeping the hips square and both knees pointing straight, slowly slide the front heel forward; the hips lower toward the floor as the legs open (back knee stays in place on the floor, back thigh extends behind).
3. Stop at a comfortable deep range (not full split if not available), support weight on the hands.
4. Drag the front heel back toward the body by pressing it into the floor, returning the hips to the half-split height.
5. Slow tempo, repeat; the only foot that moves is the front heel.

Muscles worked

Supporting: hamstrings, quads