Low Lunge to Half Split

Muscles worked by the Low Lunge to Half Split

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemiusHip FlexorsHip Flexor Muscles

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Low Lunge to Half Split

1. Start in a low lunge with the back knee on the floor and the front knee over the ankle.
2. Press the hands into the floor or onto blocks either side of the front foot.
3. Shift the hips back over the back knee and straighten the front leg, flexing that foot.
4. Hold the half split briefly, then glide the hips forward into the low lunge again.
5. Repeat for the desired number of repetitions and change sides.

Form tips

• Keep the back of the front leg long: bend the knee slightly rather than rounding the spine to reach.
• Move the hips, not the front foot; the foot stays where it started.
• Pad the back knee and use blocks under the hands if the floor is out of reach.

At a glance

Low Lunge to Half Split in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift
• Banded Standing Leg Curl
• Bench Hamstring Stretch
• EZ-Bar Romanian Deadlift
• Good Morning
• Head-to-Knee Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "low-lunge-to-half-split",
  "name_en": "Low Lunge to Half Split",
  "name_de": "Tiefer Ausfallschritt zum halben Spagat",
  "name_es": "Zancada Baja a Medio Split",
  "description_en": "A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again.",
  "description_de": "Eine bewegte Abfolge für Beinrückseite und Hüftbeuger: aus dem tiefen Ausfallschritt wandert die Hüfte zurück über das hintere Knie und das vordere Bein streckt sich in den halben Spagat, dann gleitet die Hüfte wieder nach vorn.",
  "description_es": "Una secuencia en movimiento para isquiotibiales y flexores de cadera: desde una zancada baja las caderas retroceden sobre la rodilla trasera y la pierna delantera se estira en medio split, y después las caderas vuelven a deslizarse hacia delante.",
  "category": "stretching",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "hip_flexors"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a low lunge with the back knee on the floor and the front knee over the ankle.",
    "Press the hands into the floor or onto blocks either side of the front foot.",
    "Shift the hips back over the back knee and straighten the front leg, flexing that foot.",
    "Hold the half split briefly, then glide the hips forward into the low lunge again.",
    "Repeat for the desired number of repetitions and change sides."
  ],
  "instructions_de": [
    "Beginn im tiefen Ausfallschritt, das hintere Knie am Boden, das vordere Knie über dem Sprunggelenk.",
    "Druck die Hände in den Boden oder auf Blöcke neben dem vorderen Fuß.",
    "Schieb die Hüfte zurück über das hintere Knie und streck das vordere Bein, den Fuß angezogen.",
    "Halte den halben Spagat kurz und gleite mit der Hüfte wieder nach vorn in den Ausfallschritt.",
    "Wiederhole für die gewünschte Anzahl und wechsle die Seite."
  ],
  "instructions_es": [
    "Empieza en zancada baja con la rodilla trasera en el suelo y la delantera sobre el tobillo.",
    "Apoya las manos en el suelo o en bloques a ambos lados del pie delantero.",
    "Lleva las caderas atrás sobre la rodilla trasera y estira la pierna delantera con el pie en flexión.",
    "Sostén el medio split un instante y desliza las caderas hacia delante otra vez a la zancada.",
    "Repite las veces indicadas y cambia de lado."
  ],
  "tips_en": [
    "Keep the back of the front leg long: bend the knee slightly rather than rounding the spine to reach.",
    "Move the hips, not the front foot; the foot stays where it started.",
    "Pad the back knee and use blocks under the hands if the floor is out of reach."
  ],
  "tips_de": [
    "Halte die Rückseite des vorderen Beins lang: beug das Knie lieber leicht, als die Wirbelsäule zu runden.",
    "Es bewegt sich die Hüfte, nicht der vordere Fuß - der bleibt, wo er ist.",
    "Polstere das hintere Knie und nimm Blöcke unter die Hände, wenn der Boden zu weit weg ist."
  ],
  "tips_es": [
    "Mantén larga la parte posterior de la pierna delantera: flexiona un poco la rodilla en lugar de redondear la columna para llegar.",
    "Se mueven las caderas, no el pie delantero; el pie se queda donde estaba.",
    "Acolcha la rodilla trasera y usa bloques bajo las manos si el suelo queda lejos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/low-lunge-to-half-split-start.webp",
      "peak": "images/flat/low-lunge-to-half-split-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "low-lunge-to-half-split");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.