Standing Splits
10 reps
Fold forward and lift one leg high behind you, balancing on the other.
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HAMSTRINGS
Standing Splits
A standing balance-and-flexibility drill that stretches the glutes and hamstrings while you hold one leg high behind you. Combining balance with a deep stretch, it improves both mobility and stability in the lower body.
How to do it
- 1
Stand with feet together and knees slightly soft.
- 2
Hinge your hips back and fold forward, keeping your back as flat as you can.
- 3
Place your hands on the floor for support.
- 4
Shift your weight onto one leg and lift the other up behind you, reaching the heel toward the ceiling.
- 5
Feel the stretch through the standing-leg hamstring, and optionally pull your torso closer with the same-side hand for more depth.
- 6
Hold for the set time, lower the leg down, then switch sides.