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Half Splits (Ardha Hanumanasana)

From a low lunge, straighten the front leg and walk your hands back while flexing the foot, hinging your torso forward over the extended leg to feel the hamstring stretch. Alternate sides.

45s each sideAdvancedLyingNo equipment

How to do the Half Splits (Ardha Hanumanasana)

  1. From a low lunge.
  2. Straighten the front leg and walk your hands back while flexing the foot.
  3. Hinging your torso forward over the extended leg to feel the hamstring stretch. Alternate sides.

What it targets

Primary muscle groups: Hamstrings, Hips.

Commonly included in conservative-care programs for: Lower Back Pain, Sciatica.

Body Fix walks you through the Half Splits (Ardha Hanumanasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.