Hip Flexibility and Front Splits Plan mUvBand

Hip Flexibility and Front Splits Plan mUvBand


Part two of the mUvmethod Flexibility Series, a program of 5 modules designed to specifically target and improve the foundational components of any dancers flexibility and mobility strength.

This Ebook: covers 17 major muscles, will improve multiple core dance functions and provides easy access to practice anywhere.



This plan will take you through a variety of postures and stretches that lead up to Open and Closed Hip splits. The main focus of the postures in this plan are to stretch the musculature and surrounding fascia of the hips, particularly the hip flexors.

Often students place much focus on their hamstrings when trying to do the splits. And while you do need hamstring flexibility to perform the splits you also need flexible hip flexors. All of the exercises in our Hip Flexibility and Front Split Plan work to lengthen the front of the hips (hip flexors), without causing damage to the Hamstrings.


Target Muscles Stretched:

Hip Flexors

  • Psoas Major
  • Iliacus
  • Rectus Femoris
  • Sartorius
  • Tensor Fasciae Latae


  • Pectineus
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus


  • Semimembranosus
  • Semitendinosus
  • Biceps Femoris

Side Body

  • Internal Obliques
  • External Obliques
  • Latissimus Dorsi
  • Teres Major
  • Quadratus Lumborum



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