Back-To-Wall Standing Split
Flexopedia > Hip Flexors & Hamstrings
Back-To-Wall Standing Split
Muscle Group Stretched: Hip Flexors, Hamstrings, Calves
Muscle Group Strengthened: Glutes
Type of Stretch: Static Active
Difficulty: Intermediate
Suggested Prerequisites: Can do a version of a wall standing split (does not have to be flat!)
This is another challenging alternative to wall standing splits - on one hand you can “relax” leaning into the wall for a deeper hamstring stretch, but on the other you have to actively lift with the other leg to find your split position (engaging the glutes, stretching the hip flexors, and deepening the hamstring and calf stretch in the bottom leg).
How To
Step 1
Start in a forward fold, leaning into the wall: bending your knees, forward fold and walk yourself close enough to the wall that you can lean the back of your shoulders and upper back into the wall, with feet relatively close to the wall. Straighten your knees (a slight microbend is OK).
This should feel like an intense hamstring (and possibly calf) stretch.
Step 2
Keep leaning your back into the wall in your forward fold, extend one leg straight out behind you, and kick it up towards the wall as high as you can. Make sure the leg is kicking straight up, and not tilting off to one side.
Actively hold the extended leg in the air, reaching it towards the wall, for 10-30 seconds. Then switch legs.
Modifications
Need to make it easier?
Elevate the heel of the bottom leg to minimize the calf stretch.
Slightly bend the bottom knee.
Lose the wall and try three-legged down dog leg lifts or standing split kicks instead.
Want to make it harder?
Elevate the ball of the bottom foot on a yoga block or rolled up yoga mat to deepen the calf stretch.
Lose the wall and try a regular ol’ active standing split without the wall support.
Related Content
Flexopedia: Wall Standing Split
Flexopedia: Three Legged Down Dog Leg Lifts
Flexopedia: Standing Split Kicks
Blog Post: How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!)
Blog Post: What Muscles Do I Need to Stretch for the Front Splits?
