Standing Splits
The Standing Splits is a unilateral mobility exercise that challenges hamstring flexibility and single-leg balance. It involves hinging forward at the hips while extending one leg vertically, targeting the posterior chain and core stability.
Iridium programs this movement as a mobility tool for active recovery rather than a contributor to Maximum Adaptive Volume for the hamstrings. The AI reviews your 7-day workout history to schedule this stretch to complement recent heavy hinge work, utilizing RPE to track the intensity of the isometric hold. To respect your schedule, Iridium scales the duration of the set to fit within your specific time constraints.
Form Cues
- Square your hips toward the floor
- Root your standing foot firmly into the ground
- Engage the glute of the lifting leg to raise it higher
- Maintain a slight micro-bend in the standing knee
- Hinge from the hips rather than rounding the back
- Don't rotate your hips open to the side
- Don't lock out your standing knee completely
- Don't hunch your shoulders toward your ears
- Don't hold your breath while balancing
- Don't collapse your chest toward your knee immediately
Common Mistakes
- Opening the hips to the side
- Locking the standing knee
- Rounding the upper back excessively
- Tensing the neck and shoulders
- Ignoring core engagement
Muscles Worked
This exercise primarily stretches the hamstrings of the standing leg while actively strengthening the glutes and hamstrings of the lifting leg. It also engages the calves, core, and hip stabilizers to maintain balance in the inverted position.
Primary
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