Mobility · Yoga
Splits Pose
Splits Pose is a front-to-back split that develops flexibility in your front-leg hamstrings and rear-leg hip flexors while keeping your pelvis facing forward.
- Advanced
- Moderate injury risk
- No rest timer
How to do it
- Begin in a low lunge with your rear knee resting on padding.
- Place your hands on blocks beside your hips.
- Slide your front heel forward until your front leg straightens.
- Slide your rear knee backward to deepen the split within a comfortable range.
- Hold your available split with your weight supported through your hands.
- Press into the blocks to lift your hips slightly.
- Draw your front heel back into a kneeling lunge.
Form cues
- Point your front toes toward the ceiling.
- Keep your rear thigh facing down.
- Gently engage both legs.
- Breathe slowly throughout the hold.
Common mistakes
- Rear hip turning outwardBring your rear hip forward until both hip bones face the front of your mat.
- Arching your lower backKeep your ribs above your pelvis rather than lifting your chest by bending backward.
- Chasing the floorRest your pelvis on a stable block or folded blanket at a height that lets you stay in control.
Safety
Forcing depth or letting your body sink abruptly can strain your hamstrings, their tendons, or your rear hip flexors. Your body weight places substantial tension on these tissues near their end range.
- Warm up with several minutes of movement and shallow lunges before attempting the pose.
- Set your blocks on a firm, nonslip surface where they will not tip.
- Move gradually without bouncing or having someone push you deeper.
- Leave the pose if you feel sharp pain, tingling, or numbness.
Use a half split or seek guidance from a physiotherapist first if you have a current hamstring, hip, or knee injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Hold for the same duration on each side; a supported partial split is enough.