Split Single Stretch
Improve flexibility! Gentle stretch to lengthen hamstrings & lower back. Perfect for beginners.
The Split Single Stretch mainly works the hamstrings and quads, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Split Single Stretch Muscles Worked
Primary
Hamstrings; Quads (quadriceps femoris)
Secondary
Obliques; Spinal Erectors (erector spinae)
Split Single Stretch Variations and Alternatives
How to do the Split Single Stretch
Single Split Stretch Instructions
Positioning:
Start by sitting on the ground.
Extend your legs out to the sides as far as they can comfortably go. Your feet should be flexed, with your toes pointed upwards.
Ensure your body is upright, maintaining a straight back.
Movement:
From the starting position, slowly lean your torso towards one leg while keeping the other leg extended.
Reach forward towards your foot, aiming to hold your ankle or foot with your hands. If you can't reach your foot, just reach as far as you comfortably can.
Hold this stretch for 15-30 seconds, feeling a gentle pull in your hamstrings and lower back.
Slowly return to the upright position and repeat the stretch on the other side, leaning your torso towards the opposite leg.
Make sure to keep your breathing steady and relax into the stretch.
Complete 2-3 rounds on each side.
Tips for Beginners:
Focus on keeping your back straight rather than forcing yourself to reach far. Over time, flexibility will improve.
Always listen to your body; if you feel sharp pain, ease off the stretch.
Warm up your muscles beforehand with light movements or other stretches to prevent injury.
Split Single Stretch FAQs
What muscles does the Split Single Stretch work?
The Split Single Stretch mainly works the hamstrings and quads, with help from the core and lower back. The main muscles are the hamstrings and quadriceps femoris.
What equipment do you need for the Split Single Stretch?
None. The Split Single Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Split Single Stretch variations and alternatives?
Similar exercises include the Alternating Hamstring Hip-Flexor Stretch, Chest to Split Wall Middle, Deep Lunge to Hamstring Stretch and Double Quad Backward-Lean Stretch.
Training calculators
Work out the numbers behind your training before your next session.