Front Splits (Monkey Pose) anatomy
Front Splits (Monkey Pose) · Hanumanasana · Tư thế xoạc dọc
Front Splits (Monkey Pose) mainly works quadriceps, erector spinae; it stretches hamstrings (right), gluteus maximus (right), iliopsoas (left), rectus femoris (left); gluteus medius, transversus abdominis, triceps brachii stabilize.
Opening the 3D model…
From a kneeling lunge, slide the front leg forward and the back leg back until the back of the front leg and the front of the back leg rest on the floor in one straight line. The front kneecap and toes point up; the back knee and the top of the back foot face down. The hips face squarely forward, the torso is upright and the hands rest on the floor or on blocks beside the hips (full version: palms together reaching overhead). The front-leg hamstrings and the back-leg iliopsoas lengthen to their full range. An advanced pose: practice it only when well warmed up, move in slowly and never force. Gentle option: put blocks under the hands and a bolster or folded blanket under the front thigh so you stop at a height you can hold, or practice Half Splits first.
Muscles in this pose
Working (contracting): Quadriceps, Erector spinae
Stretching: Hamstrings (right), Gluteus maximus (right), Iliopsoas (left), Rectus femoris (left), Tibialis anterior (left)
Stabilizing: Gluteus medius, Transversus abdominis, Triceps brachii
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the front knee straight, helping the hamstrings release
- Erector spinae · Working (contracting): Keeps the torso upright
- Hamstrings · Stretching: Main stretch in the front leg, at full range
- Iliopsoas · Stretching: Main stretch in the back leg: the hip at full extension
- Rectus femoris · Stretching: Two-joint muscle: straightens the knee but is stretched by the extended back hip
- Tibialis anterior · Stretching: The top of the back foot rests on the floor
- Gluteus medius · Stabilizing: Keeps both hips facing forward
- Transversus abdominis · Stabilizing: Protects the lower back as the back hip extends deeply
- Triceps brachii · Stabilizing: The hands press into the floor or blocks, taking some of the weight
Practice cues
- Keep both hips facing forward; don't let the back hip swing open to the side
- The front kneecap faces the ceiling and the back knee faces the floor, both legs straight
- Press your hands into blocks and slide a bolster under the front thigh; stop where there's no sharp pain
Benefits
- Stretches the front-leg hamstrings to their full range
- Stretches the iliopsoas and rectus femoris of the back leg
- Increases front-to-back range of motion in the hip joints
Cautions / contraindications
- Avoid with a hamstring or groin strain or tear
- Use caution with knee or sacroiliac pain
- Don't practice without a thorough warm-up; never force the hips down
- Use caution during pregnancy; don't stretch beyond your usual range
Easier variations
- Put blocks under the hands and a bolster under the front thigh
- Practice Half Splits: back knee down, hips over it, fold over the front leg
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
- Lizard Pose Utthan Pristhasana
- Pigeon Pose Eka Pada Rajakapotasana
- Heron Pose Krounchasana
- Wide-Angle Seated Forward Bend Upavistha Konasana
- Half Splits Ardha Hanumanasana
- Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
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