Video
Instructions
- Place your hands on the dips bars for support.
- Step one foot forward and extend the other leg straight behind you.
- Lower yourself into a deep lunge, aiming to align your hips with the floor.
- Hold the position while maintaining an upright torso.
- Switch sides after the hold duration.
Technical Tips
- Keep the front knee aligned above the ankle.
- Engage your glutes to protect the hips.
- Avoid letting the hips rotate; keep them squared.
Breathing Tips
- Inhale as you prepare to enter the position.
- Exhale slowly as you descend into the split.
- Maintain steady breathing throughout the hold.
Restrizioni mediche
- Hip impingement
- Hamstring strain or tear
- Groin injury
- Recent lower back surgery
The Assisted Front Split Lunge is a high-level mobility exercise designed to improve lower body flexibility, particularly in the hip flexors, hamstrings, and glutes. Utilizing dip bars for support, this movement allows users to safely enter and hold a front split position while maintaining control and alignment. It’s ideal for athletes, dancers, yogis, or anyone seeking to increase hip range of motion and reduce muscular tightness in the lower body. By promoting active flexibility, it also supports joint health and injury prevention. The exercise encourages a balanced stretch on both the anterior and posterior chains of the lower limbs, which is especially valuable for improving posture and functional movement. Regular practice can significantly enhance body control, alignment awareness, and muscle recovery. Though it is an advanced movement, its controlled nature makes it safer when performed correctly with adequate preparation.
What muscles do I stretch in an Assisted Front Split Lunge?
The Assisted Front Split Lunge primarily stretches the hamstrings, hip flexors, and glutes, making it ideal for enhancing lower body flexibility and mobility.
Is the Assisted Front Split Lunge safe for beginners?
This movement is considered advanced and is best suited for individuals with a solid foundation in flexibility training; beginners should progress gradually and prioritize mobility preparation.
Can I use a dips bar for support during front split stretches?
Yes, using a dips bar provides balance and reduces the load on your joints, allowing you to ease into deeper positions safely and effectively.
How long should I hold the Assisted Front Split Lunge?
Start with 20–30 seconds per side and gradually increase as your flexibility improves, always focusing on controlled breathing and form.