Front Split Flexibility Routine (3 Days/Week)
- Pru McLaughlin
- May 5
- 1 min read

Warm-Up (5–10 minutes):
Leg Swings: 10 reps per leg, front to back.
Lunges with Arm Reaches: 10 reps per leg.
High Knees or Butt Kicks: 30 seconds.
Hip Circles: 10 each direction.
Deep Stretching (Hold each for 30–60 seconds, repeat 2x):
Hamstrings:
Standing Forward Fold: Reach towards your toes, keeping legs straight.
Seated Single-Leg Stretch: Extend one leg, reach towards the foot.
Hip Flexors & Quads:
Low Lunge: Step one foot forward, bend the front knee, keep the back leg extended.
Crescent Lunge: From low lunge, lift arms overhead, engage glutes.
Quad Stretch: From low lunge, bend the back knee and hold the foot.
Glutes & Hips:
Pigeon Pose: Bring one leg forward, bent at the knee, extend the other leg back.
Frog Stretch: Knees wide apart, feet in line with knees, lower hips towards the floor.
Front Split Progression (5–10 minutes):
Use yoga blocks or pillows under your hands or thighs as needed.
Ease into the split as far as possible without pain.
Hold for 30 seconds to 1 minute, rest, then repeat 2–3 times per leg.
Focus on keeping your hips square (not opening to the side).
Optional: Active Flexibility (Bonus for faster progress):
Front Leg Raises: Straight leg, 10 reps per leg.
Glute Bridges: For hamstring/glute activation.
Cool Down:
Gentle seated stretches.
Deep breathing to help muscles relax.
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