Mobility · Yoga
Half Split Pose
Half Split Pose is a kneeling stretch with one leg extended in front of you. It stretches the hamstrings while you practice folding forward from your hips.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Begin in a low lunge with your back knee on the floor, front foot flat.
- Place your hands on the floor or blocks beside your front leg.
- Shift your hips back over your rear knee.
- Extend your front knee comfortably, with your heel grounded and toes pointing upward.
- Fold your torso forward from your hips toward your extended leg.
- Hold the position at a mild stretch.
- Bend your front knee to return to the low lunge.
Form cues
- Keep both hip points facing forward.
- Breathe slowly throughout the hold.
- Let your neck follow your spine.
Common mistakes
- Rounding your back to reach lowerRaise your hand support until you can keep your back long.
- Locking the front kneeKeep a slight bend rather than pressing the knee backward.
- Sitting on the rear heelKeep your pelvis lifted over your rear knee rather than sinking farther back.
Safety
Forcing a deeper fold can strain the hamstrings, especially when you are cold or fatigued. Pressure from the floor can irritate the kneeling knee.
- Warm up with a few minutes of walking before stretching.
- Place padding beneath your rear knee.
- Ease out immediately if you feel sharp pain, tingling, or numbness.
If you have a recent hamstring injury or persistent knee or back pain, ask a physiotherapist about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Knee Pad (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Repeat on the opposite side with the same comfortable stretch intensity.