Mobility

Split Stretch

The Split Stretch is a comprehensive stretching exercise that primarily benefits the lower body, targeting areas such as the thighs and hips. This movement helps to greatly increase flexibility and improve range of motion, especially for athletes or individuals involved in activities that require high leg mobility. It's also beneficial for promoting better posture and relieving tension in the lower back and hips.
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Split Stretch instructions
Step-by-step instructions
1
Stand up straight and take a large step forward with your right leg.
2
Lower your body into a lunge position, keeping your right knee directly above your ankle and your left knee on the ground.
3
Slide your left leg backward as far as you can, keeping your torso upright and your hips squared.
4
Keep your front foot in position and try to straighten your leg as much as you can, leaning your torso forward slightly if needed.
5
Hold the stretch for a few moments, then switch legs and repeat for the programmed number of reps.
Stand up straight and take a large step forward with your right leg.
Lower your body into a lunge position, keeping your right knee directly above your ankle and your left knee on the ground.
Slide your left leg backward as far as you can, keeping your torso upright and your hips squared.
Keep your front foot in position and try to straighten your leg as much as you can, leaning your torso forward slightly if needed.
Hold the stretch for a few moments, then switch legs and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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