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
Begin in a split stance with one foot forward and the other foot back, maintaining a slight bend in both knees.
- 2
Keep your torso upright and core engaged, with your hands either on your hips or extended for balance.
- 3
Hinge at your hips, allowing your torso to lean forward while simultaneously extending your back leg straight behind you.
- 4
Continue to lower your torso until it is roughly parallel to the floor, or as far as your flexibility allows, feeling a stretch in the hamstring of your front leg.
- 5
Drive through the heel of your front foot and engage your glutes and hamstrings to return your torso to an upright position.
- 6
Simultaneously bring your back leg forward to the starting split stance, completing one repetition.
- 7
Complete the desired repetitions on one side, then switch your leg position and repeat the exercise on the other side.
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.
