Standing Split Pose
- Pro
- Advanced
- Yoga
- Mobility
Standing split pose starts in a forward fold with hands planted by your front foot, then shifts your weight onto one leg while the other lifts as high as it goes behind you. It stretches the hamstrings, glutes and quads while challenging single-leg balance. Advanced exercisers use it as a warmup, cooldown or recovery hold in yoga, held for time on each side.
- Muscles
- Hamstrings, Glutes, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From a forward fold, plant your hands by your front foot.
- Shift your weight onto one leg.
- Lift the other leg as high as it goes behind you.
- Square your hips down, hold, then switch sides.
Form cues
- Keep a soft bend in your standing knee.
- Reach your lifted heel up, not just back.
- Let your head hang heavy and relaxed.
Common mistakes
- Standing knee hyperextends and locks out. Soften your standing knee slightly.
- Hips twist open as the leg lifts. Keep both hip points square to the floor.
- Lifted leg stays low and bent. Reach the lifted leg higher with a straight knee.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon