Half split hamstring fold (hold)

Mobilityeasytimedno equipment

Kneeling hamstring stretch (Ardha Hanumanasana): from a low lunge the hips shift back until the back knee is under the hip, the front leg straightens with only the heel on the floor and toes pointing up, and the long torso hinges forward over the front thigh.

How to do it

1. Start in a low lunge: one foot flat in front, back knee and top of the back foot on the floor, hands on a block (or the floor) either side of the front foot.
2. Shift the hips straight back until the back thigh is vertical (back knee directly under the hip, back knee bent ~90 deg).
3. Straighten the front knee fully; the front heel stays on the floor, the front foot sole leaves the floor and the toes point to the ceiling (ankle dorsiflexed).
4. Keep the hips square and hinge forward from the hips with a long, flat back, hands on the floor or blocks beside the front leg (torso ~45-60 deg from vertical); gaze down toward the front shin.
5. Hold and breathe; nothing slides or travels.

Muscles worked

polpacci, femorali

Workouts that use it

• Front split protocol