Split Knee Straightens

Flexopedia > Hip Flexors

Split Knee Straightens

Muscle Group Stretched: Hip Flexors

Muscle Group Strengthened: Quads (and some glutes)

Type of Stretch: Active Dynamic

Difficulty: Intermediate

Suggested Prerequisites: Flat, or close to flat, front splits

For students with flat (or close to flat) front splits, this active oversplit variation is one of my favorite ways to challenge the back leg to get a deeper hip flexor stretch.

How To

Step 1

Start in a front split with your hips square (both hip bones pointing forwards), torso lifted (no leaning forwards!), and place a block (or foam roller) under your back ankle.

Step 2

Press your back foot down into the block as you lift the back knee off the floor, straightening the leg as much as you can for a moment, then relax the knee back down to the floor.

Repeat for a total of 8-12 knee lifts.

Modifications

Need to make it easier?

Place blocks under your hands so you can keep help lift your hips as you lift the back knee

Want to make it harder?

Add a second block under the back foot.

Related Content

• Blog Post: When (and How) to Start Working on Oversplits

• Blog Post: 7 Oversplit Preparation Drills for Active Front Split Flexibility

• Blog Post: Advanced Quad and Hip Flexor Stretches for Contortion