Russian Splits

OBJECTIVES
● Stretch and strengthen hip flexors, adductors, and hamstrings.
● Develops scapular stabilization.
● Improves balance.
● Builds core strength.

EXERCISE
● Front leg bent with foot in headrest. Back leg straight with foot turned out on footbar. Arms reaching back in line with body (or hands behind head, elbows bent).

● Press carriage out to straighten front leg; allow a moment for a stretch.
● Bend front knee to return the carriage to start position.
Keep spine long and low, chest near to thigh.

● Exhale to press out – Inhale to
come in.
● Repeat other side.

4-5 times each side
2 springs

CUES
● Navel to spine.
● Shoulders relaxed.
● Back leg stays straight.
● Stretch out and down with front leg into split by pushing into foot.