How to do Front Split
On the floorHoldBoth sidesIntermediate
Front Split is a on the floor stretch for your groin, calves and hips. Do it on one side, then switch.
Step by step
- 1Kneel with hands at your sides.
- 2Extend one leg in front and lean forward, placing hands on the floor.
- 3Lift your back knee off the floor, straighten your leg, and slide your foot back while lowering your hips toward the floor.
What you should feel
Let your hips sink… slowly… a little at a time.
Form tips
- Keep your hips square. Maintain an upright torso.
- Feel the back of your left leg… and the front of your right hip.
- Stay soft… no forcing here.
Make it easier
If you're far from the floor, rest your hands on blocks or cushions.
Coming out of it
Bring your hands down… and slowly slide back to kneeling.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Front Split with a coach
In BendEase, a voice coach talks you into Front Split, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and calves.
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