Learn how to stretch using the front split forward bend—a variation of the front split that emphasizes hamstring flexibility. Always warm up with a regular front split before attempting this stretch, and do not try it if you can’t yet perform a full front split. This stretch is especially effective as preparation for straight-leg wushu stretch kicks.
Find more stretching instructions and training methods at Stretching Main.
Begin in a front split position as described in the [Front Split Tutorial]. Extend your arms vertically so your shoulders touch your ears. Your hips should remain grounded, and your fingers should point straight up toward the ceiling.
Now, lean forward as low and as far as you can without rounding your back. In fact, aim to slightly hollow your lower back. Many beginners make the mistake of rounding their back and simply trying to touch their front leg with their head. Instead, reaching forward is more important than reaching downward. Rounding your back is considered poor form.
If you want to apply PNF stretching: Hold your arms and upper body parallel to the floor, and don’t let your arms rest on your front leg or the ground. This position turns the front split forward bend into an isometric stretch.
Next, lower your hands to the ground and relax your leg muscles briefly—but again, don’t round your back.
You can finish the stretch at this point or continue deeper into the movement.
If you choose to go further, grasp your front foot.
For the most intensive variation of the front split forward bend (another form of isometric stretching), pull your toes toward your head while leaning forward simultaneously. Keep your back flat.
Tip: If you tend to round your back automatically, look forward or slightly upward to help maintain good posture.
