Beginner · 7 min
Splits I
Enhance your splits flexibility with extended-hold stretches targeting your hips, hamstrings, and glutes. Suitable for those looking for a basic level stretch.
Total session: 7:33 · Includes preparation and side changes.
Ready when you are
Lunge
Movement instructions
Kneel and step one foot forward, with your knee above your ankle. Lift your torso and reach your arms overhead. Gently shift your hips forward, then release and change sides.
Avoid straining your knees. Ask a clinician first if you have hip problems.
Total (including preparation): 7:33 · 7:33 remaining
Up next: Lunge · Side 1 · 0:45
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Lunge · Both sides1:30
- Squat stretch1:00
- Side lunge · Both sides1:30
- Lizard pose · Both sides1:30
- Reverse lunge · Both sides1:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
420 seconds moving + 33 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Splits I.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
5 timed steps use 5 different movements. Starting positions: Floor, Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Lunge | 90 |
| 2 | Squat stretch | 60 |
| 3 | Side lunge | 90 |
| 4 | Lizard pose | 90 |
| 5 | Reverse lunge | 90 |
Routine overview
What you’ll move through.
5 timed steps · 7 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0190s
Lunge
Floor · Focus: hip flexors, thighs.
- 02
60sSquat stretch
Standing · Focus: hips, inner thighs, ankles.
- 03
90sSide lunge
Standing · Focus: inner thighs, hips, hamstrings.
- 04
90sLizard pose
Floor · Focus: hips, inner thighs, hip flexors.
- 05
90sReverse lunge
Floor · Focus: hamstrings, calves.
Step by step
How to do the routine.
Step 1 · 90 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 2 · 60 seconds
Squat stretch
- Stand with your feet slightly wider than your hips and toes turned out.
- Lower into a comfortable squat.
- Bring your palms together and rest your elbows inside your knees.
Keep your chest lifted and choose a depth where your heels stay supported.
For less intensity, hold a stable support and stay in a higher squat.
Step 3 · 90 seconds
Side lunge
- Stand with your feet wide apart.
- Shift your hips to one side, bending that knee and keeping the other leg long.
- Hold comfortably, then return and switch sides.
Keep your bent knee aligned with your foot and use your hands for balance.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 4 · 90 seconds
Lizard pose
- Start on hands and knees.
- Step one foot outside the same-side hand, keeping your back knee down.
- Gently let your hips move forward.
- Return slowly and repeat on the other side.
Stay on your hands; lower to forearms only if comfortable.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 5 · 90 seconds
Reverse lunge
- From kneeling, extend one leg forward with your heel on the floor.
- Point that foot upward and place your hands beside your leg.
- Hinge forward gently, then return and switch sides.
Keep your back long and soften your front knee if needed.
For less intensity, bend the stretching knee and rest your hands on a stable support.
Keep moving
More routines you may like.
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Enhance your splits flexibility with extended-hold stretches targeting your hips, hamstrings, and glutes. Suitable for those at an intermediate level.
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Ease and open tight hips with focused stretches for improved flexibility. Counteract the effects of prolonged sitting with this routine. Suitable for those looking for a basic level stretch.
12 min · Intermediate
Hips II
Ease and open tight hips with focused stretches for improved flexibility. Counteract the effects of prolonged sitting with this routine. Suitable for those at an intermediate level.
