Split-stance Extension
Muscle Groups: Hamstrings, Glutes
Split-stance Extension focuses on Hamstrings, Glutes, with Lower Back, Abs 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 in a split stance with your front foot on the floor and your rear foot elevated on a stability ball, hands clasped behind your back.
- 2
Hinge forward at your hips, keeping your back straight and your core engaged, until your torso is nearly parallel to the floor.
- 3
Engage your glutes and hamstrings to extend your hips and return to the upright starting position.
- 4
Complete all repetitions on one side, then switch to the other side.
Secondary Muscles
While Split-stance Extension primarily targets Hamstrings, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Abs . 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.
