The vertical split is a sophisticated form of the classic seated split. Its implementation requires a lot of time to prepare and master the exercises of a high level of complexity.
Stretching the back muscles of the leg while standing
![Stretching the back muscles of the leg while standing: photo.](https://bodybuilding-and-fitness.ru/wp-content/uploads/2020/08/rastyazhka-zadnih-myshc-nogi-stoya.jpg)
- From a standing position, put one leg forward, pointing your toes also forward.
- Move the other leg back slightly, turning the foot 45 °.
- Lean without arching in your back towards your front leg.
- Strive to reach the floor with your elbows.
- Hold for 30 seconds, then change legs.
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