Front Split
The Front Split mainly works the hamstrings and core, with help from the quads, glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Front Split Muscles Worked
Primary
Hamstrings; Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Glutes (gluteus maximus); Hip Adductors
How to do the Front Split
Begin in a half-kneeling lunge on a mat with one foot forward and both hands on the floor or sturdy blocks for support.
Slide the front heel forward while extending the rear leg behind you with the top of the rear foot resting on the floor.
Keep both hips pointing forward and both knees straight as you lower only as far as you can control.
Hold where you feel a strong but comfortable stretch through the front-leg hamstrings and the rear-leg hip flexors and thigh.
Breathe steadily and keep the position still; do not bounce or force your hips toward the floor.
Press into your hands, bend your knees, and return to the starting position before repeating with the opposite leg forward.
Front Split FAQs
What muscles does the Front Split work?
The Front Split mainly works the hamstrings and core, with help from the quads, glutes & hips and hip adductors (inner thighs). The main muscles are the hamstrings and iliopsoas.
What equipment do you need for the Front Split?
None. The Front Split is a bodyweight exercise, so you can do it anywhere.
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