Split-Stance Extension

Beginner

Owen Jones

17 Sep 2024

Split-Stance Extension is a basic warm-up exercise for the lower body that helps to improve hip mobility and core stability.

Step 1
Stand in a shoulder-width stance, hands at your sides. Place one foot behind you in a checkerboard pattern, shifting your weight onto your front foot. Bring your hands behind your head, allowing your elbows to expand. This is your starting position.
Step 2
Bend forward at the hips until the torso is almost parallel to the floor. Hold, and then return to the starting position.

Split-Stance Extension targets Abs, Hips, Lower Body, Spinal Erectors as seen below.

Don't lean on your back foot.
Don't let your elbows drop.
Don't step back so far that you have to use your back foot to support your weight.

Intermediate

Owen Jones

17 Sep 2024