How to do Split Lunge Hold
StandingHoldBoth sidesIntermediate
Split Lunge Hold is a standing stretch for your calves, hips and hamstrings. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and hands on hips.
- 2Step one foot back, lowering your back knee towards the floor without touching it.
- 3Keep both knees at 90-degree angles and hold the position.
What you should feel
Keep your chest tall… shoulders soft.
Form tips
- Keep your chest lifted and back straight. Align your front knee above your ankle.
- Feel the front of your left hip lengthen.
- Breathe steadily… let the legs do the work.
Make it easier
Let your back knee rest on the floor or a cushion if you need to.
Coming out of it
Press through your front foot… and step your feet together.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Split Lunge Hold with a coach
In BendEase, a voice coach talks you into Split Lunge Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and hips.
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