Intermediate · 12 min
Splits II
Enhance your splits flexibility with extended-hold stretches targeting your hips, hamstrings, and glutes. Suitable for those at an intermediate level.
Total session: 12:54 · 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): 12:54 · 12:54 remaining
Up next: Lunge · Side 1 · 1:00
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 sides2:00
- Squat stretch1:00
- Side lunge · Both sides1:30
- Kneeling quad · Both sides1:00
- Lizard pose · Both sides2:00
- Reverse lunge · Both sides2:00
- Hamstring Pulls · Both sides1:30
- Front split · Both sides1:00
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.
720 seconds moving + 54 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Splits II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
8 timed steps use 8 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 | 120 |
| 2 | Squat stretch | 60 |
| 3 | Side lunge | 90 |
| 4 | Kneeling quad | 60 |
| 5 | Lizard pose | 120 |
| 6 | Reverse lunge | 120 |
| 7 | Hamstring Pulls | 90 |
| 8 | Front split | 60 |
Routine overview
What you’ll move through.
8 timed steps · 12 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.
- 01120s
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
60sKneeling quad
Floor · Focus: thighs, hip flexors.
- 05
120sLizard pose
Floor · Focus: hips, inner thighs, hip flexors.
- 06
120sReverse lunge
Floor · Focus: hamstrings, calves.
- 07
90sHamstring Pulls
Floor · Focus: hamstrings, calves.
- 08
60sFront split
Floor · Focus: hamstrings, hip flexors.
Step by step
How to do the routine.
Step 1 · 120 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 · 60 seconds
Kneeling quad
- From hands and knees, step one foot forward outside your hand.
- Keep the back knee on the mat and lift your chest.
- Bend the back knee and gently hold that foot.
- Release slowly and repeat on the other side.
Use a cushion under your back knee and keep your front foot grounded.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 5 · 120 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 6 · 120 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.
Step 7 · 90 seconds
Hamstring Pulls
- Sit with your legs extended and loop a strap around one foot.
- Lie back while holding the strap and lift that leg upward.
- Gently draw the leg toward you, then repeat on the other side.
Keep your head down and soften your raised knee as needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 8 · 60 seconds
Front split
- Begin in a low lunge with your hands supported beside you.
- Gradually slide the front heel forward and the back leg behind you.
- Lower only as far as you can control, keeping your hips facing forward.
- Use your hands to come out slowly and change sides.
Use supports under your hands and do not aim for the floor.
For less intensity, stay in a short split stance with hands on sturdy blocks and both knees slightly bent.
Keep moving
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