The front split is a flexibility exercise in which you extend your legs 180°, with one leg pointing straight forward and the other straight back. With consistent training, most people can achieve the front splits in under three months. In most cases, the main obstacle is not hamstring flexibility, but the tightness in the rectus femoris and quadriceps of the back leg.
To progress faster, incorporate PNF (Proprioceptive Neuromuscular Facilitation) stretching techniques.
Find more stretching instructions, exercises, and training methods in the Stretching Main section.
Execution
When performing a front split:
- Do not extend your hips (i.e., avoid pushing them forward or arching excessively).
- Keep your upper body upright and straight.
If you lean forward, you primarily stretch the hamstring of the front leg, not the muscles that limit the full front split. - The most common reason people struggle with front splits is insufficient flexibility in the rectus femoris and quadriceps of the back leg.
- The rectus femoris is the thin muscle running from the front of the hip to the knee. It is stretched during lunges.
- Your back leg should lie flat on the ground, aligned with your hips (see illustration).
- Do not twist the back leg outward.
- Avoid the common mistake of doing a side split with the back leg and a front split with the front leg—this misaligns the stretch.
Discipline-Specific Variations
- In Wushu:
- The toes of the front leg point straight up.
→ This makes it a more intense variation. - Wushu also requires the ability to land in front splits after acrobatic jumps.
- In Gymnastics:
- The front ankle is extended, and the toes point forward.
→ This results in a less intense stretch. - In gymnastics, always extend your ankles to get used to performing skills with straight knees and pointed toes.
Advice
- If you are still far from achieving a full front split, it can be hard to keep your upper body upright—especially if you need your hands on the floor for balance.
- In that case, place two chairs on either side of you to support yourself as you lower down.
This helps you stay upright and maintain proper posture.
- To intensify the stretch for the front leg (hamstrings):
- Lean forward and grasp your front foot.
- To intensify the stretch for the back leg (quadriceps and rectus femoris):
- Raise your arms and lean slightly backward.
- Advanced athletes may even touch their back leg—a stretch often seen in rhythmic gymnastics.
Related Suggestions
- [Front Split Workout Plan]
- [Straight-Leg Stretch Kick]
- [Bow Step – Hip Stretch]
- [Back Bridge]
- [Scissor Split Stretch – Spread-Leg Forward Fold]
Videos
Check out the Video Section for demonstrations and tutorials.
