Standing Split
Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.
A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.
A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.
- Main focus
- Flexibility
- Level
- Advanced
- Equipment
- Bodyweight
- Load
- Your body weight
- Stability
- Free: you control the whole movement
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
No special equipment. A clear space and shoes or bare feet with a good grip.
How to do it
- From a forward fold, place both hands on the floor or on blocks beside the standing foot.
- Shift the weight onto one leg and lift the other leg behind you.
- Keep the standing leg straight and the hips as level as the lift allows.
- Hold the position for the prescribed time, drawing the chest towards the standing shin.
- Lower the lifted foot down and repeat on the other side.
How much
No amount is given; use your own programming.
How it should feel: A mild stretch or a gentle loosening. Never sharp, never painful.
Make it easier
Use the other ways to do this movement below.
Make it harder
Use the other ways to do this movement below.
Tips
- Level the hips first and accept a lower lift; an open hip turns this into a different pose.
- Use blocks under the hands so the spine can stay long.
- Hold the standing ankle with one hand only when the balance is already steady.
Safety
- Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
- Move with control. Do not lock your joints straight at the end of a movement.
- Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
Other ways to do this movement
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Where this comes from
Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.
Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.