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.
The AI tracks your hold duration and reported intensity (RPE) to ensure you are stretching effectively without risking strain. If your HealthKit data indicates high fatigue or poor sleep, the app may recommend shorter durations or suggest a regression like the Standing Forward Bend to protect your recovery. By analyzing your consistency, the AI helps you gradually increase your range of motion over time.
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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