Flexibility for hamstring and splits- strength through length

Beth Shum
Jun 12
2 min read

If you’re working on your splits, floor work, or just want better flexibility, this is for you.

“Strength through length” means building strength while your muscles are stretched. It helps you move better, feel stronger, and reduce injuries, especially in the hamstrings.

Here are 5 easy-to-follow exercises that combine strength and flexibility in one.

What Is Strength Through Length?

Most people either stretch or lift weights, but combining both helps you move with more control. When you build strength at your deepest range (like in a split), you improve balance, power, and safety.

1. Standing Hamstring Fold (With or Without Weight)

What it does: Stretches and strengthens your hamstrings at the same time.

How to do it:

Stand tall and slowly fold forward with straight knees.
Hold light weights or place your toes on a small step to go deeper.
Return to standing, using your hamstrings to pull you up.
Start with 10–12 reps.
Don’t bend your knees.

2. Single-Leg RDL (Romanian Deadlift)

What it does: Builds strength and balance on one leg.

How to do it:

Stand on one leg.
Hinge at the hips and let your back leg lift as you reach forward.
Keep your back straight. Use a foam roller if you’re new.
Do 8–10 reps per side.
Keep it slow and controlled.

3. Hamstring Press (Chair Hold)

What it does: Activates your hamstrings using isometric strength.

How to do it:

Place one foot on a chair or step.
Press your heel down and hold for 5 seconds.
Switch legs and repeat.
Do 5 holds per side.
The higher the chair, the harder it gets.

4. Sliding Splits Drill

What it does: Improves split strength and active mobility.

How to do it:

Use sliders or socks on a smooth floor.
Slide into a front split (as far as you can control), then return.
Repeat 6–8 times.
Only go as deep as you can safely pull yourself back.

5. Bonus: Lunge Knee Lifts

What it does: Strengthens hips and legs in a deep lunge.

How to do it:

Start in a deep lunge with your back knee on the ground.
Lift your back knee, hold, then lower.
Add arms overhead or weights for a challenge.
Do 6–10 reps per side.
Great for building control in deeper positions.

Strength through length is one of the best ways to unlock your flexibility safely. Take your time, focus on form, and be consistent. Your splits, balance, and strength will all improve.