Split-stance Extension
Muscle Groups: Hamstrings
Split-stance Extension focuses on Hamstrings, with Glutes, Lower Back, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Split-stance Extension with proper form and technique.
- 1
Stand with your feet hip-width apart, then step one foot back into a split stance, keeping your back heel lifted and your front knee aligned over your toes.
- 2
Bend your front knee while keeping your back leg straight, lowering your body until you feel a stretch in the hamstring of your back leg.
- 3
Push through your front heel to return to the starting position, engaging your hamstrings and glutes as you rise.
Tips for Success
These tips will help you perform Split-stance Extension safely and effectively while maintaining proper form.
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Keep your core tight to maintain balance and prevent lower back strain.
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Avoid letting your front knee go past your toes to protect your knee joints.
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Ensure your back leg remains straight to fully engage the hamstrings during the exercise.
Secondary Muscles
While Split-stance Extension primarily targets Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Lower Back, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Split-stance Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Split-stance Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
