Front split?

[Potential]

Hello all,

I was wondering when you do the isometric stretch for front split. Do you guys hold it while standing straight up and let it slide? Or do you start it from sitting down. I am following Van Zandt's isometric split progression.

Thank you

-Potential

[Van Zandt]

There are typically two ways to do the isometric front split: 1) From a standing lunge position (similar to a front stance in karate, or a walking stance in tae kwon do), and 2) from a kneeling lunge position (similar to number 1 but with the knee of the rear leg resting on the floor). Some considerations:

The kneeling lunge variation is easier because it reduces strain on the rear knee and low back so do it if you have previous injuries affecting those areas. Position a soft pillow or two under the knee to protect cartilage and reduce discomfort.

The kneeling lunge variation will produce quicker gains and make it easier to control the amount of tension during the stretch. However, the amount of total tension produced will be greater in the standing version due to all you weight pressing down.

Due to the principle of specificity, you will produce results according to the way you train. Those who practice the standing stretch will be able to slide into a front split from standing much better than those who practice only the kneeling stretch.

[Potential]

Ah ok. Thank you very much van.