Standing Split

Muscles worked by the Standing Split

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector SpinaeQuadsQuadriceps Femoris

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Standing Split

1. From a forward fold, place both hands on the floor or on blocks beside the standing foot.
2. Shift the weight onto one leg and lift the other leg behind you.
3. Keep the standing leg straight and the hips as level as the lift allows.
4. Hold the position for the prescribed time, drawing the chest towards the standing shin.
5. Lower the lifted foot down and repeat on the other side.

Form tips

• Level the hips first and accept a lower lift; an open hip turns this into a different pose.
• Use blocks under the hands so the spine can stay long.
• Hold the standing ankle with one hand only when the balance is already steady.

At a glance

Standing Split in German & Spanish

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

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hamstring Stretch
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat

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": "standing-split",
  "name_en": "Standing Split",
  "name_de": "Standspagat",
  "name_es": "Split de Pie",
  "description_en": "A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.",
  "description_de": "Eine stehende Vorbeuge mit einem nach hinten angehobenen Bein: der Oberkörper faltet über das Standbein, während das freie Bein Richtung Decke reicht.",
  "description_es": "Una flexión de pie con una pierna elevada por detrás: el torso se pliega sobre la pierna de apoyo mientras la pierna libre se eleva hacia el techo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "quadriceps"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "From a forward fold, place both hands on the floor or on blocks beside the standing foot.",
    "Shift the weight onto one leg and lift the other leg behind you.",
    "Keep the standing leg straight and the hips as level as the lift allows.",
    "Hold the position for the prescribed time, drawing the chest towards the standing shin.",
    "Lower the lifted foot down and repeat on the other side."
  ],
  "instructions_de": [
    "Setz aus der Vorbeuge beide Hände neben den Standfuß auf Boden oder Blöcke.",
    "Verlager das Gewicht auf ein Bein und heb das andere Bein nach hinten.",
    "Halte das Standbein gestreckt und die Hüften so waagerecht, wie der Lift es zulässt.",
    "Halte die Position für die vorgegebene Zeit und zieh die Brust Richtung Standschienbein.",
    "Setz den angehobenen Fuß ab und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Desde una flexión hacia delante, apoya ambas manos en el suelo o en bloques junto al pie de apoyo.",
    "Pasa el peso a una pierna y eleva la otra por detrás.",
    "Mantén la pierna de apoyo estirada y las caderas tan niveladas como permita la elevación.",
    "Mantén la posición durante el tiempo indicado, acercando el pecho a la espinilla de apoyo.",
    "Baja el pie elevado y repite del otro lado."
  ],
  "tips_en": [
    "Level the hips first and accept a lower lift; an open hip turns this into a different pose.",
    "Use blocks under the hands so the spine can stay long.",
    "Hold the standing ankle with one hand only when the balance is already steady."
  ],
  "tips_de": [
    "Richte zuerst die Hüften aus und akzeptier einen niedrigeren Lift - eine offene Hüfte macht daraus eine andere Haltung.",
    "Nimm Blöcke unter die Hände, damit die Wirbelsäule lang bleiben kann.",
    "Greif das Standgelenk mit einer Hand erst, wenn die Balance schon sicher steht."
  ],
  "tips_es": [
    "Nivela primero las caderas y acepta menos altura; abrir la cadera convierte esto en otra postura.",
    "Usa bloques bajo las manos para que la columna pueda mantenerse larga.",
    "Agarra el tobillo de apoyo con una mano solo cuando el equilibrio ya sea estable."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/standing-split-main.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 === "standing-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.