5 different front split variations

Front split variation

1.Advance and intermediate front split when you put your front foot on the bar and back foot against the shoulder pads, you are increasing range of movement then hands off the bar make it more challenging, and meanwhile, you are activating core and glutes more to try keeping your balance. both legs fully extended hands-off considered for advanced level. Bending knees slightly or keeping hands on the foot bar is recommended to intermediate and less flexible people. Again you can ease the movement by changing the front foot position from the foot bar to the platform.

2.Another variation is the back knee on the carriage considered for beginners or those who struggle to stay balanced. In that case, putting the feet on the platform will level down movement in case of difficulty.

Number 2

3.front foot on the platform, back knee on the carriage while the back foot is against shoulder pad .this variation can be leveled up by taking the knee off the carriage.

Number 3

4.The hybrid version is another amazing front split exercise in this form, you should move the foot bar the whole way down use a platform extender we try to keep both legs straight for advanced level and place the hands on the hips or carriage and front knee 90 degrees for an intermediate level this form is recommended to advance and intermediate level.

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5.Intermediate version A 45-degree foot bar with straight legs at the same time is the intermediate version of front split in all 5 variations mentioned above. The key point is squeezing the abs and glute, keep the chest open, shoulders relaxed. The safety key is to be aware of not overstretching on those hamstrings with soft knees instead of full extended legs.

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