Half Splits
BWStretch
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Half Splits is a bodyweight stretch performed by kneeling on one knee with the other leg extended straight forward, folding at the hips to lower the torso toward the floor while keeping the back straight. Its primary purpose is to improve flexibility and lengthen the posterior thigh muscles, particularly the hamstrings, on the extended leg. This exercise benefits yoga practitioners, runners, and athletes seeking better hip and hamstring mobility to enhance movement efficiency and reduce injury risk.
How to Perform Half Splits
- 1Kneel on the floor with both knees down, tops of feet flat against the mat.
- 2Step your right foot forward between your hands, placing the foot flat on the floor with the knee directly over the ankle.
- 3Straighten your right leg fully, sliding your left knee back until you feel a gentle stretch in the left hamstring.
- 4Square your hips forward, keeping your right hip pulled back and left hip pushed forward to maintain alignment.
- 5Inhale deeply to lengthen your spine, then exhale as you fold forward from the hips, reaching your hands toward your right foot or shin.
- 6Hold the stretch for 20-30 seconds, breathing deeply and sinking deeper into the stretch with each exhale.
- 7To exit, inhale to lift your torso upright, then tuck your left toes under and step back to kneel.
- 8Key form tips: Keep your front foot flat and hips squared—avoid letting the front knee cave inward. Lengthen through the spine instead of rounding the back. Never force the stretch; ease in to protect the hamstrings. Switch sides after each set.
