Front Splits
Advanced (7/10)Reformer
Position: StandingEnergy: 6/10~45s
Cueing
Hands on footbar or frame; one foot forward, one on shoulder rest; push carriage back into a split; maintain level hips.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductors
Secondary Muscles
Tibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Small range; keep hands on footbar for constant support; use more spring for control.
Progressions
No hand support; reach arms up; deepen the stretch.
Common Errors
Arching lower back; locking front knee; shifting weight to shoulders.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
