How to do a Standing Splits
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Splits
Target muscles worked
Instructions for Proper Form
Standing Splits is a bodyweight exercise that primarily targets your glutes and hamstrings. This is an isolation exercise that involves extending one leg up behind you while balancing on the other leg. By combining balance and flexibility, it's an excellent exercise for improving your range of motion and stability, making it a great addition to lower body workouts.
- Stand with your feet together, knees slightly bent.
- Hinge your hips back and fold forward, keeping your back as straight as you can.
- Put your hands on the ground for support.
- Shift your weight to one leg, and raise your other leg off the ground, reaching your heel toward the ceiling.
- You’ll feel a slight stretch in your hamstrings in your support leg.
- You can use the hand on the same side as your support leg to pull your torso closer to your leg for deeper stretch.
- Hold this position for the duration of the stretch.
- Slowly bring your raised leg back to the ground and return to the starting position.
- Switch sides, and repeat.
Alternatives & Variations to Standing Splits
1. Standing Forward Bend
4.2 mSCORESWAPPED 1,504 TIMESStanding Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.
2. Seated Forward Bend
12.2 mSCORESWAPPED 1,106 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
3. Downward Dog
8.4 mSCORESWAPPED 971 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
4. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 829 TIMESSingle Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.
5. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 346 TIMESCrossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.
6. Kneeling Hamstring Stretch
5.7 mSCORESWAPPED 265 TIMESKneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.
7. Pancake
13.2 mSCORESWAPPED 208 TIMESThe Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.
8. Foam Roll Hamstrings
6.8 mSCORESWAPPED 34 TIMESFoam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.
- Beginner
- Hamstrings
- Foam Roller
9. Leg Swing
12.7 mSCORESWAPPED 14 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
10. Partner Leg Up Stretch
8.9 mSCORESWAPPED 13 TIMESPartner Leg Up Stretch is an assisted stretching exercise aimed at improving hamstring flexibility. One partner lies down while the other gently lifts their leg to stretch the hamstring. This exercise is beneficial for improving range of motion and relieving tension in the lower body. The assistance from a partner allows for a deeper and more controlled stretch compared to solo variations.