Position of the front leg in front split

[DanBor]

Is it better to have front leg completely straight or slightly bent when training for front splits. Sometimes I feel tension under my knee of the front leg when I apply isometric tension (ligament?) if my leg is straight.

Thanks.

[dragon]

You could try re-positioning your hips.Sometimes i used to find if my weight wasn't directly over my hips(leaning forwards too much),the hamstring would have to work harder.
If that doesn't work you could always perform isolation stretches for your hamstrings and quads until you have gained flexibility/strength.Once you feel comfortable with these you could test the isometric split again.

Dragon.

[mat]

Is it better to have front leg completely straight or slightly bent when training for front splits. Sometimes I feel tension under my knee of the front leg when I apply isometric tension (ligament?) if my leg is straight.

Thanks.

I a similar problem when I used to do front splits - a slight pain and discomfort in the area underneath the knees. General strengthening of the legs (stiff legged deadlifts, squats etc) made this go away. Now I don't get any discomfort in that area when performing ian isometric front split.

Cheers,
Mat

[DanBor]

Thanks for your replies, I will try to strenghten that area. So what are the best exercises beside those with weights (deadlifts, heavy squats)? I prefer bodyweight exercises in my training, there are few exeptions like: adductor flyes, front and side lunges, where I use weights, but I am not comfortable with lifting heavy weights, and I also don't have access to heavy weights.

THANKS.

[mat]

Thanks for your replies, I will try to strenghten that area. So what are the best exercises beside those with weights (deadlifts, heavy squats)? I prefer bodyweight exercises in my training, there are few exeptions like: adductor flyes, front and side lunges, where I use weights, but I am not comfortable with lifting heavy weights, and I also don't have access to heavy weights.

THANKS.

If you're into bodyweight exercises you could try hindu squats and bridges. Squats obviously target the legs and bridges actually put quite a lot of tension in the legs as well. Not as intensive as exercises with heavy weights but they can be done every day with very good results over a relatively short time (1-2 months).

Recently I've been practising horse stances - deep breathing, try to sink into thighs parallel to the floor, then try it with feet wider apart. These seem to be very good for general leg strength as well.

Cheers,
Mat

[DanBor]

Thanks again man, I use stances in my training (front and horse stance) and I am happy with the results. I used to do hindu's but I don't know, I've noticed that my left knee was hurting somehow, and I was very carefull, but still (probably my technic wasn't perfect , I don't know). Now i do jumping lunges instead. Maybe I'll try them again.

Anyway, thanks for your input.