Jazz Splits

Instructions

1. Start in a jazz split position with one leg in front and the other leg extended behind you.

2. Keep your torso upright as much as possible and your core lightly engaged.

3. Place your hands on the floor or on blocks for support if needed.

4. Begin with the back knee resting lightly on the floor.

5. Lift the back knee off the floor.

6. Let the lift come from the hip so the back leg moves into external rotation.

7. Pause briefly at the top.

8. Slowly lower the back knee back down with control.

9. You may perform this with a band around the knee resisting internal rotation.

Common Compensations

• Do not lean your torso excessively to help lift the back leg.

• Do not let the front leg shift out of position.

• Do not rotate your pelvis too much during the lift.

• Do not bend the back knee if the exercise is meant to keep the leg long.

• Do not use momentum to swing the back leg up.

• Do not force the range if you lose control of the position.

Extra Info

• You should feel this mostly in the glutes and hip rotators of the back leg.

• You may also feel the front leg and core working to help stabilize the position.

• The movement may be small, and that is okay.

• The goal is controlled hip rotation and lift, not height.

• You should not feel sharp pain in the hip, low back, or front leg.