Front splits (hold) progression

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

1. Active front split slides · Intermediate · reps
   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.
2. Front splits (hold) · Advanced · timed
   Full split in the sagittal plane: one leg straight forward and one straight back, both lying along the floor, pelvis square to the front and resting on or just above the floor, torso vertical over the pelvis with arms st