Develop balanced flexibility for front splits
Duration
10 Weeks
Daily Effort
15-20 mins/day
A balanced program to work both the back and front of your legs. Build the hamstring and hip flexor flexibility you need for a full front split.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
This program is based on peer-reviewed research and clinical guidelines: Ingram 2025, Fasen 2009, Winters 2004, Kay 2023 eccentric meta-analysis (effect size g=0.86)
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Front splits stretch one leg's hamstring and the other leg's hip flexor; side (middle) splits open the inner thighs. This program trains both the hamstring and the hip flexor for a balanced front split.
10 weeks at 15–20 minutes a day, finishing with a maintenance routine to keep your range.