Mobility / Bodyweight
A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again.
Bodyweight
beginner
compound
Start in a low lunge with the back knee on the floor and the front knee over the ankle.
Press the hands into the floor or onto blocks either side of the front foot.
Shift the hips back over the back knee and straighten the front leg, flexing that foot.
Hold the half split briefly, then glide the hips forward into the low lunge again.
Repeat for the desired number of repetitions and change sides.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
