How to do a Half Center Split
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Half Center Split
Workouts with Half Center Split
Target muscles worked
Instructions for Proper Form
Half Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to the side and the other leg bent inward, you can focus on deep stretching one side of your body at a time. This makes it easier to identify and address imbalances in flexibility between sides. It's a great addition to any flexibility or mobility routine, particularly for athletes in sports requiring significant lower body flexibility.
- Kneel on the ground, and position each knee just outside of your hips.
- Reach forward as far forward as you can and place either your hands or forearms on the ground.
- Extend either leg out to the side and drop your hips until you feel a stretch in your groin.
- Hold this position for the duration of the stretch.
- Switch sides, and repeat.
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Generate My PlanAlternative Exercises to Half Center Split
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