Front split (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Half split hamstring fold (hold) · Beginner · timed
   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 tor
2. Front split (hold) · Advanced · timed
   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, han