Split-Stance Extension

The split-stance extension is a dynamic exercise that increases strength and balance through the core and lower body. The staggered stance will improve flexibility and mobility of the hip and hip joint.


  1. 946_A
    Stand in a shoulder-width stance with your arms at your sides. Step one leg behind you into a staggered stance, shifting your weight to the front leg. Bring your hands behind your head, allowing elbows to flare out. This is your starting position.
  2. Split-Stance Extension
    Hinge forward at the hips until your torso is about parallel with the ground. Hold and then returning to starting position.

Trainer’s Tips

  • Do not rest your weight on the back leg.
  • Do not let your elbows droop down.
  • Do not step back so far that you have to use the rear leg to bare weight.