Flexion and Extension Hip Stretch
A front split with the hands on the floor: the front hip flexes and the back hip extends, stretching the hamstrings and hip flexors.
How to do it
Setup
Kneeling lunge, hands on the floor either side of the hips, front heel down.
Steps
- Slide the front heel forward and the back knee back, the hands taking the weight.
- Lower only until both legs stretch, hips square to the front.
- Hold and breathe, then press up on the hands and switch legs.
Common mistakes
Dropping into the split: the hands control the whole way down. Hips turning open toward the back leg: square them to the front. Front knee locked hard: keep it straight but soft.
Breathing
Slow and even through the hold.
