Front Split Slider

Instructions

1. Start in a half-kneeling position with one foot in front and the other knee on the floor.

2. Place the front foot on a slider, towel, or glider.

3. Keep your torso upright, your core lightly engaged, and your hands on your hips or on a support for balance if needed.

4. Keep most of your weight supported through the back knee and the front heel.

5. Slowly slide the front foot forward.

6. As the front foot moves out, allow the front knee to straighten as much as your mobility and control allow.

7. Keep your hips facing forward as you move into the split position.

8. Slide only as far as you can while keeping control and good alignment.

9. Pause briefly at the end of the range.

10. Pull the front foot back in with control to return to the starting half-kneeling position.

11. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let your hips rotate open as you slide forward.

• Do not lean your torso too far forward or backward.

• Do not force the front knee to lock aggressively.

• Do not let the front foot slide out faster than you can control.

• Do not lose balance by shifting too much weight away from the back knee.

• Do not push into painful range.

Extra Info

• You should feel this mostly in the hamstrings and inner thigh of the front leg.

• You may also feel a stretch through the hip flexor of the back leg.

• The goal is controlled mobility, not dropping into the deepest split possible.

• Using yoga blocks, a chair, or another support can help with balance and control.

• You should not feel sharp pain in the hamstring, hip, knee, or low back.