Standing Split

Flexopedia > Hip Flexors & Hamstrings

Standing Split

Muscle Group Stretched: Hip Flexors, Hamstrings, Calves

Muscle Group Strengthened: Glutes

Type of Stretch: Static Active

Difficulty: Intermediate

Suggested Prerequisites: Can do a version of a wall standing split (does not have to be flat!)

A standing split is an iconic and challenging split variation that’s much more “active” than a regular ol’ split on the floor - it requires quite a bit of glute strength to be able to lift the top leg up into the air! The closer-to-flat your regular splits (or oversplits) are on the floor, the easier it starts to become to lift the top leg higher, but you will likely need to work on additional glute-strengthening drills to condition that leg to hold this position.

How To

Step 1

Start in a standing forward fold with knees as straight as is comfortable (meaning a slight knee bend is fine) and hands on the floor.

Step 2

Extend one leg behind you, straightening the leg. Keeping both hip bones pointing towards the floor (“square” hips - don’t let ‘em tilt!), slowly lift the extended leg as high as you can. If it’s comfortable, you can use one hand to grab the ankle of the base leg and try to pull yourself into a deeper forward fold, trying to rotate your pelvis forwards, helping lift the extended leg even higher.

Actively hold the extended leg in the air, reaching it towards the wall, for 10-30 seconds. Then switch legs.

Modifications

Need to make it easier?

Elevate the heel of the bottom leg to minimize the calf stretch.

Slightly bend the bottom knee.

Do slow and controlled leg lifts for reps instead of a long sustained hold (standing split kicks)

Want to make it harder?

Elevate the ball of the bottom foot on a yoga block or rolled up yoga mat to deepen the calf stretch.

Related Content

• Flexopedia: Wall Standing Split

• Flexopedia: Three Legged Down Dog Leg Lifts

• Flexopedia: Standing Split Kicks

• Blog Post: How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!)

• Blog Post: What Muscles Do I Need to Stretch for the Front Splits?