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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):


  1. Hamstrings:

    • Standing Forward Fold: Reach towards your toes, keeping legs straight.

    • Seated Single-Leg Stretch: Extend one leg, reach towards the foot.


  2. 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.


  3. 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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