Active Half Splits
Primary Targets:
• Hamstrings (long-length strength)
• Glutes (stabilizers)
• Core / pelvic control
Starting Position
• Begin in a half split (same setup as Half Split Stretch).
• Front leg straight, toes pulled up.
• Hips shifted back over the rear knee.
• Spine long, pelvis slightly anteriorly tilted.
• Hands on blocks or floor for support.
Execution
Brace your core lightly.
Without changing your torso position, lift the front heel off the floor.
Keep the knee straight and hips square.
Lift only as high as you can without losing your pelvic tilt.
Lower the heel back down with control.
Key Cues
• “Lift from the hamstring, not the hip flexor.”
• “Don’t let the pelvis tuck under.”
• “Chest stays long.”
• “Slow up, slow down.”
Tempo & Volume
• 3–5 sec lift / 3–5 sec lower
• 6–10 reps per side
• 2–3 sets
Progressions
• Add a pause at the top (2–5 sec).
• Light ankle weight or slider under heel.
• Arms crossed (less support).
Regression:
• Lift the toes instead of the whole heel.
• Reduce range.
Why It Helps Your Pancake
✔ Strengthens hamstrings in your stretched range
✔ Teaches your body to own the depth you gain from PNF
✔ Prevents you from losing your pancake gains between sessions
