Half Splits: How-to, Benefits & Variations
Half splits stretch hamstrings and calves from a kneeling position. Extend one leg forward, fold over it gently. Scales to any flexibility level.
Half Splits: How-to, Benefits & Variations
Kneel with one leg extended straight in front of you, toes pointing up. Fold forward over that straight leg. Half splits stretch your hamstrings and calves in a position that does not require the flexibility of a full split. It meets you where you are. Whether you can barely reach your shin or easily flatten your chest to your thigh, the stretch scales to your current mobility and gives you something to work toward.
Yoga Before Bedtime 1
Petra Kapiciakova
How to Do Half Splits
Start in the initial position for half splits. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Jessica Casalegno adds: "Flexing that left foot to really ensure you get that deep stretch through the back of the left leg."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The half splits directly supports this by targeting key muscle groups.
Coach's Tips
"Keep pushing the right foot forward and flexing through the foot... really lengthening the back of that right leg." - Jessica Casalegno
Jessica Casalegno
"Point your toes forward and pull it back. So as we do this, we loosen up the muscles behind the calf." - Mish Naidoo
Mish Naidoo
"Flexing that left foot to really ensure you get that deep stretch through the back of the left leg." - Jessica Casalegno
Jessica Casalegno
"Move back to half split... this may feel a little tight, so you might need to place your hands on blocks." - Mish Naidoo
Mish Naidoo
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The half splits supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Half Split
mediumDynamic Half Split
lowHalf Split Twist with Elbow Taps
highHalf Splits with Twist
mediumHalf Splits with IT Band Stretch
highHalf Split to Full Split
highBenefits
Strengthens and conditions the whole body
The half splits builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The half splits directly addresses this.
Requires minimal equipment
No equipment needed. You can do the half splits at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
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