Half-Splits

GymDaze demonstration

Watch Half-Splits

Half Splits

Technique

How to perform Half-Splits

1. Start in a half-kneeling position with one foot forward and the opposite knee on the floor; pad the back knee if needed.
2. Place your hands beside the front leg, using a stable chair in front of you for support if the floor is out of reach.
3. Move your hips back over the kneeling knee and slide the front heel forward, allowing the front knee to straighten only as far as comfortable.
4. Keep the front heel grounded and gently lift the toes; maintain a small knee bend if needed.
5. Keep your hips level and facing forward, lengthen your spine, and hinge slightly from the hips until you feel a mild stretch behind the front thigh.
6. Breathe steadily without bouncing or forcing depth; ease out if you feel pain, tingling, or numbness.
7. Bend the front knee to return to the starting position, then change sides.

Programming relevance

Muscles involved