Half Splits anatomy

Half Splits · Ardha Hanumanasana · Tư thế nửa xoạc dọc

Half Splits mainly works quadriceps (right), tibialis anterior (right), psoas major (right), erector spinae; it stretches hamstrings (right), gastrocnemius (right), gluteus maximus (right), tibialis anterior (left); transversus abdominis, gluteus medius, triceps brachii stabilize.

3D anatomy model of Half Splits: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Kneel on one knee with the hips stacked over the back knee, then straighten the front leg, heel on the floor and toes pointing up. Hinge at the hips over the front leg with a long back, hands on the floor or on blocks on either side of the front leg. The back of the front leg, especially the hamstrings, lengthens deeply while the front thigh engages to keep the knee straight.

Muscles in this pose

Working (contracting): Quadriceps (right), Tibialis anterior (right), Psoas major (right), Erector spinae

Stretching: Hamstrings (right), Gastrocnemius (right), Gluteus maximus (right), Tibialis anterior (left)

Stabilizing: Transversus abdominis, Gluteus medius, Triceps brachii, Serratus anterior

Why these muscles work or stretch

Quadriceps · Working (contracting): Keeps the front knee straight
Tibialis anterior · Working (contracting): Draws the toes up toward the shin
Psoas major · Working (contracting): Helps hinge the torso forward at the hip
Erector spinae · Working (contracting): Keeps the back long in the fold
Hamstrings · Stretching: The back of the front leg lengthens deeply
Gastrocnemius · Stretching: Lengthens further with the toes pointing up
Tibialis anterior · Stretching: The top of the back foot rests on the floor
Gluteus medius · Stabilizing: Keeps the hips level

Practice cues

Keep the hips over the back knee and square to the front
Fold from the hip joints with a long back; don't round to reach the floor
Soften the front knee or put blocks under your hands if the hamstrings are tight

Benefits

Deeply stretches the hamstrings and calf of the front leg
Gently lengthens the front of the back hip
Trains hinging from the hips with a long back
Prepares the body for the full splits

Cautions / contraindications

Take care with a hamstring injury; never stretch into pain
Go gently with knee pain: pad the back knee with a thick folded blanket
Take care with a lumbar disc problem; keep the back long, don't round

Easier variations

Place blocks under both hands
Soften the front knee and put a folded blanket under the back knee

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Wide-Angle Seated Forward Bend Upavistha Konasana
Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
Lizard Pose Utthan Pristhasana
Front Splits (Monkey Pose) Hanumanasana
Heron Pose Krounchasana
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)