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Exercise guide
Standing Split
A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · quadriceps
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- advanced
Demonstration
Step 1
How to perform the movement
- From a forward fold, place both hands on the floor or on blocks beside the standing foot.
- Shift the weight onto one leg and lift the other leg behind you.
- Keep the standing leg straight and the hips as level as the lift allows.
- Hold the position for the prescribed time, drawing the chest towards the standing shin.
- Lower the lifted foot down and repeat on the other side.
Technique cues and common mistakes
- Level the hips first and accept a lower lift; an open hip turns this into a different pose.
- Use blocks under the hands so the spine can stay long.
- Hold the standing ankle with one hand only when the balance is already steady.