Half Split Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Half Split is a none exercise that works your calves and hamstrings.

Half Split is a great moderate move. When done correctly, it can effectively target your legs, lower body, lower legs and upper legs.

It requires mat to do.

Half Split

How to do Half Split


Start in a Left Lunge. Drop your right knee to the floor. Inhale and sink your hips forward and down. Exhale and shift your hips back. Extend your left leg and curl your toes toward your shin.

Illustrated Guide

Learn how to do half split from this step-by-step illustrations:

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Muscles Worked

The muscles used for half split may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for half split are:

Primary Muscles

  • Calves
  • Hamstrings

Synergyst Muscles

  • Deltoids
  • Rear Deltoids

Frequently Asked Questions

What muscles does Half Split work?
Half Split works calves, hamstrings.
What is Half Split good for?
Half Split is beneficial . It works the best for legs, lower body, lower legs and upper legs, as it works calves, hamstrings. Half Split is a great none exercise for men, men over 50, women and women over 50.
Is Half Split a good exercise?
Half Split is a popular none exercise for calves, hamstrings.

Training, Progressions and Regressions

Interested in how to improve your Half Split faster?

Half Split Training and Progressions

Standards and Averages

Wonder how do others perform in Half Split and how should you?

Half Split Standards and Averages


Wonder how to work the same muscles with other exercises?

Half Split Alternatives


Wonder how to make Half Split either easier or more challenging?

Half Split Variations

Discover more


Muscles Worked Gastrocnemius, Biceps Femoris, Deltoids, Lateral Deltoids
Difficulty Level(s) Moderate
Equipment Mat
Location At Gym, At Home, Outdoor
Major Exercise Split

Muscles Worked

Target muscle(s) Calves, Hamstrings
Synergyst muscle(s) Deltoids, Rear Deltoids

Related exercises

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