How to do a Standing Splits
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Splits
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.
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