> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Fallen triangle split
> Intermediate · Static · Unilateral. Strength, flexibility, balance
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Léa |
| **Video length** | 19 s |
## Technique
1. Begin in a high plank with your shoulders stacked over your wrists and your core engaged.
2. Drive your right knee forward to your right elbow, squeezing your right obliques.
3. Pivot onto the inner edge of your left foot, lift your right hand and extend your right leg straight out in front, floating it above the floor in a fallen-triangle shape.
4. Reach your right hand down and hook the big toe or outer edge of your right foot.
5. Balancing on your left hand and back foot, pull your right leg up and open into a full side split.
6. Hold with your chest open and hips high, then release the leg, plant both hands and step back to plank before switching sides.
## Form tips
* Keep your chest open and hips pressing high rather than collapsing toward the mat.
* Press firmly through your grounded hand to stay stable on one arm.
**Logging:** Work each side for the time indicated.
**Risks**
* Warm up your hips and hamstrings thoroughly before working into the full split.
## Muscles
Flexibility
- Glutes
- Hamstrings
- Hip adductors
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
* Serratus anterior
* Lower trapezius
* Latissimus dorsi
* Pectoralis minor
## Equipment
## Appears in
## Regressions
Intermediate
Novice
Novice
Intermediate
Intermediate
Intermediate
Advanced
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/fallen-triangle-split-e1bh). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
