> ## 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.
# Partial front split
> Intermediate · Static · Unilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 27 s |
## Technique
1. From the bottom of a lunge, extend the front leg and push it forward as far as your current flexibility allows.
2. Once you get close to your lowest position, stand upright and do not use your hands for support.
3. Alternate between relaxing in this position and engaging your legs by pushing them into the ground to strengthen the stretched muscles.
## Form tips
* Keep the hips "square": do not let them open to the side (letting the position become a mix of front split and middle split). Keeping them square will intensify the stretch on the back leg's hip flexors.
* The back foot can have either toes extended, or toes curled in. Toes curled in might help squaring the hips, as it tends to make misalignments more visible.
**Logging:** Work each side for the time indicated.
## Muscles
Strength
- Pelvis
- Quadriceps
- Glutes
- Hamstrings
- Hip adductors
Flexibility
- Glutes
- Hamstrings
- Pelvis
- Quadriceps
* Iliacus
* Rectus femoris
* Psoas major
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Progressions
Elite
## Regressions
Novice
Novice
Novice
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/partial-front-split-e0xn). 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.
