Half Split Leg Lifts
Half Split Leg Lifts
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: Hip Flexors
Type of Stretch: Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Can lift a straight leg to mid-thigh height (or higher) when standing
Strengthening your quads and hip flexors for your splits can help increase your range of motion to more deeply stretch the hamstrings in the front leg. Doing these in a kneeling position (compared to standing) makes them more challenging because you’re starting in a position where your hip is already in a relatively deeply flexed position. You can increase the difficulty further by adding a forward fold to really challenge your hips!
How To
Step 1
Start kneeling next to a chair (or the wall) with your hand on the chair for balance (I do recommend a chair as opposed to yoga blocks, unless you have super flexible hamstrings and strong hips). Kick one leg forwards into your half split position (hips stacked on top of your back knee, front leg straight, both hips square to the front).
Step 2
Keeping your front leg straight and hips level, lift the leg off the ground (this should feel like a squeeze in your thigh and the front of your hip), and then let it lower back to the floor with control.
Repeat for 8-12 reps.
Modifications
Need to make it easier?
Elevate the bottom knee by kneeling on a yoga block, or do your leg lifts standing (instead of kneeling)
Want to make it harder?
Add a (flat back!) foreword fold. The more you lean forwards, the deeper the hamstring stretch and the shorter you’re making your hip flexors, making it more challenging for them to lift your leg.
