Low Lunge to Half Split

A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again.

How to do it

1. Start in a low lunge with the back knee on the floor and the front knee over the ankle.
2. Press the hands into the floor or onto blocks either side of the front foot.
3. Shift the hips back over the back knee and straighten the front leg, flexing that foot.
4. Hold the half split briefly, then glide the hips forward into the low lunge again.
5. Repeat for the desired number of repetitions and change sides.

Tips

• Keep the back of the front leg long: bend the knee slightly rather than rounding the spine to reach.
• Move the hips, not the front foot; the foot stays where it started.
• Pad the back knee and use blocks under the hands if the floor is out of reach.

Muscles

Primary: Hamstrings

Secondary: Calves (gastrocnemius), Hip flexors