Intermediate

Front Splits

Master the classic splits position for enhanced hip flexibility and leg mobility. More achievable than middle splits for most practitioners.

6-16 months

Focus Areas

Flexibility Hips Legs

Prerequisites

Basic hamstring flexibility

Hip flexor mobility

Understanding of square hip alignment

No acute hip or hamstring injuries

Intermediate

Front Splits

Master the classic splits position for enhanced hip flexibility and leg mobility. More achievable than middle splits for most practitioners.

6-16 months

Focus Areas: Flexibility Hips Legs

Prerequisites

Basic hamstring flexibility

Hip flexor mobility

Understanding of square hip alignment

No acute hip or hamstring injuries

The front splits showcase hip flexibility through a position with one leg forward and one back, creating a straight line. This fundamental flexibility pattern proves more achievable than middle splits for most practitioners while offering significant benefits for athletic performance and daily movement. The front splits develop both hip flexor flexibility in the rear leg and hamstring flexibility in the front leg, addressing two common areas of restriction.

At Beyond Movement, we emphasize the importance of square hips throughout front splits development, preventing the compensatory patterns that limit progress and create imbalances. The progression from elevated splits through supported holds to full expression creates achievable milestones while building active flexibility alongside passive range. This comprehensive approach ensures the flexibility developed translates to improved movement quality.

Front splits training offers particular value for runners, martial artists, and anyone seeking improved hip function. The hip flexor length developed in the rear leg directly addresses restrictions common in modern lifestyles, while the hamstring flexibility enhances forward bending patterns. The skill serves as an excellent diagnostic tool for identifying and addressing imbalances between left and right sides.