Mobility goal · 5¼ min

Front Splits Stretches

Work towards the front splits with a progression for the hamstrings and hip flexors: lunges, couch stretch, pigeon and more. About five minutes of steady practice, never forced.

5¼ min
6 exercises
Needs a bench/couch

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1
Hamstring Scoops
30s
Step one heel forward and scoop the hands toward the toes.
How to do it
1. Place your left heel a short step forward with toes lifted. Keep the left leg mostly straight and soften your right knee, with your right foot flat. Let your hips sit slightly back as you prepare to scoop.
2. Send your hips back and hinge forward with a long back. Sweep both hands down toward your left heel and past the toes in a comfortable scooping motion; keep your right foot flat and avoid forcing the reach.
3. Bring your torso back upright as your hands sweep forward and up, then relax your arms and bring your left foot back beneath you.
4. Place your right heel forward with toes lifted, soften your left knee and repeat the gentle hinge and scoop. Stand up between sides and continue alternating, stepping forward or resetting in place as space allows.
Why it matters
Explore a gentle hip hinge over a grounded heel while coordinating an arm sweep.
How it should feel
A mild stretch behind the front leg, with the supporting foot firmly planted.
Make it easier or harder
EasierScoop higher. Use a smaller hip hinge and a higher hand sweep.
HarderSlow the scoop. Keep the same comfortable reach with a smoother return.
2
World's Greatest Stretch
45s
Lunge, lower the elbow inside the front foot, then rotate the same arm upward.
How to do it
1. From a high plank, step your right foot outside your right hand. Keep both palms down and your back leg long, with the knee lifted.
2. Keep your left palm planted. Bend your right arm and lower the elbow toward the inside of your right foot, only as far as comfortable. Pause for a breath.
3. Keep your left palm planted and rotate your chest toward your right leg. Reach your right arm upward within a comfortable range, following the hand with your eyes.
4. Lower your right hand to the floor, then step your right foot back to a high plank. Repeat on the left, alternating.
Why it matters
Combine a wide lunge and upper-back turn in one controlled sequence.
How it should feel
A stretch around the hips and groin with a comfortable turn through the chest.
Make it easier or harder
EasierLower the back knee. Support the knee and use a smaller turn, or leave it out.
3
Hip Flexor Lunge
1m
Tuck the pelvis in a half-kneel, then shift forward within a comfortable range.
How to do it
1. Kneel on your right knee with your left foot flat in front, leaving room to shift forward comfortably. Begin with your right hip over the kneeling knee. Rest your hands lightly on the left thigh.
2. Move both hands to your hips. Squeeze your right glute and gently tuck your tailbone under, keeping your ribs stacked over your pelvis.
3. Keeping the gentle tuck and your torso upright, slowly shift your hips forward to a comfortable stretch at the front of the right hip. Keep your left heel and right knee grounded; avoid arching your lower back. Hold comfortably, then release and repeat on the other side. In a timed routine, change sides at the cue.
Why it matters
Stretch the front of the hip while practising a controlled pelvic position.
How it should feel
A comfortable stretch at the front of the hip on the kneeling side.
Make it easier or harder
EasierPad the knee, shift less. Keep the glute squeeze with little or no forward travel.
HarderAdd an overhead reach. Raise the kneeling-side arm without arching your back.
When to stop
Stop if the position increases lower-back pain.
4
Couch Stretch
1m
Rest your rear foot on a low bench for a supported thigh and hip stretch.
How to do it
1. Place a firm low couch or bench behind you and a folded cushion on the mat. Kneel with your right knee on the cushion and your right foot resting behind you. Plant your left foot in front, with the knee comfortably above the ankle.
2. Lean forward and use your hands on the floor for balance as you carefully place the top of your right foot on the bench. Gently tighten your right glute and bring your torso upright only as far as comfortable, resting your hands on your front thigh. Keep your hips facing forward and avoid arching your back. Breathe steadily until you are ready to change sides, or the routine cues the switch.
3. Lean forwards with your hands supported and lower the right foot off the bench. Reset with the left knee cushioned, right foot forwards and left foot on the bench. Repeat the comfortable hold, then use the same supported exit. Follow the routine cue if timed.
Why it matters
Combine a bent rear knee with a supported hip stretch to work the front of the thigh and hip.
How it should feel
A manageable stretch along the front of the rear thigh and hip.
Make it easier or harder
EasierUse a lower support. Lean slightly forwards with your hands supported.
HarderLift a little taller. Bring your torso nearer upright while your back stays comfortable.
When to stop
Stop if the stretch causes knee or back pain.
5
Pigeon Pose
1m
Support a diagonal front shin and lengthen the other leg behind you.
How to do it
1. Start on all fours with your hands below your shoulders and your knees below your hips.
2. Keep your hands planted. Bring your right knee towards your right wrist and lay the shin diagonally across the mat, with the heel nearer your left hip. Do not force a parallel shin.
3. Slide your left leg straight back with the top of the foot down. Keep your torso long on both hands, orient both hip points forward as comfortably as possible, and support the right hip with a folded towel or block if needed.
4. Walk the hands forwards and lower towards the forearms only if the right knee stays comfortable and the pelvis remains supported. Hold gently, then return to all fours and repeat on the other side; follow the routine cue if timed.
Why it matters
Combine an outer-hip stretch in the front leg with a lengthened position through the rear hip.
How it should feel
A broad outer-hip and glute stretch in the front leg, with possible stretch at the front of the rear hip.
Make it easier or harder
EasierStay upright and supported. Bring the heel in and pad beneath the front hip.
When to stop
Stop for front-knee pain, groin pinching, numbness, tingling or symptoms travelling down the leg.
6
Lying Hamstring Stretch
1m
Lie on your back and support one raised leg with a strap around the foot.
No strap? A towel works instead.
How to do it
1. Lie on your back with both knees bent. Bring your right knee towards you to place the strap around the ball of that foot, just behind the toes, and hold one end in each hand. Let the right heel rest lightly on the mat with the knee still bent and keep the left foot planted. Rest your head and pelvis comfortably.
2. Bring your right knee towards you, then gradually raise and straighten that leg only until you feel a gentle stretch behind the thigh. Keep your left foot planted and your head and pelvis resting on the mat. A small bend in the raised knee is fine; breathe without bouncing.
3. After the hold, or at the side-switch cue in a routine, ease the tension, bend and lower your right leg, and place both feet down. Transfer the strap to the ball of your left foot and hold one end in each hand. Keep your right foot planted as you raise your left leg into the same comfortable stretch.
Why it matters
Support the leg while working on flexibility at the back of the thigh.
How it should feel
A gentle, steady stretch behind the raised thigh.
Make it easier or harder
EasierLower the raised leg. Keep both knees slightly bent and reduce strap tension.
HarderLengthen the resting leg. Slide it along the mat without increasing the stretch force.
When to stop
Stop if symptoms shoot below the knee or the foot becomes numb or tingly.