Front Split
Improve hamstring, hip flexor, and quad flexibility with a focused sequence designed to help you work toward your front split.
Overview
About This Lesson
Want to improve your flexibility and work toward a cleaner, more comfortable front split?
In this lesson, Polina guides you through a sequence of flexibility exercises focused mainly on the hamstrings, hip flexors, and quads — the key areas involved in the front split position.
The class is designed as a complete flexibility session you can follow from start to finish while gradually working on the range of motion needed for your front split.
Use the lesson consistently as part of your flexibility training and return to it regularly as your mobility and range improve.
How to Use This Lesson
Move through the sequence with control and work within your current range rather than forcing the final split position.
Repeat the lesson regularly and give your hamstrings, hip flexors, and quads time to gradually adapt to the flexibility work.
What you’ll learn
Course program
5 modules
Work through movements designed to improve the flexibility of the hamstrings for the front split position.
Focus on opening the hip flexors to support greater range in the split.
Use targeted movements to improve quad flexibility and support the back-leg position.
Bring the flexibility work together as you gradually move toward the front split position.
Return to the sequence regularly and use consistent practice to gradually improve your flexibility.
What’s included
One payment. Lifetime access, including future updates to the program.
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Your instructor
Polina Zueva
Polina Zueva is a professional pole dance and Russian Exotic instructor with years of teaching, performing, and competition experience across Russia, Vietnam, and the United States. Throughout her dance career, she has performed on stage, competed successfully, and earned competition wins and podium placements — bringing real performance experience into everything she teaches.
Over the years, Polina has worked with a large number of students through regular classes, private coaching, workshops, and masterclasses. Many of her students have gone on to perform and compete themselves, earning awards and podium placements and developing the confidence and skills to take their dancing beyond the studio.
Polina’s training is built around the individual dancer rather than a one-size-fits-all formula. Her lessons focus on clear progressions, detailed technique, fluid transitions, musicality, body control, and expressive movement, allowing students to progress at their own level while developing a style that feels natural and personal to them. The same approach is built into her online courses, giving dancers structured, experience-based training they can follow at their own pace.
More about Polina →Polina definitely challenged me — and I loved every second of it!
Polina taught me so many helpful tips and tricks in her workshops.
I’ve been able to use what I learned from Polina in my own pole practice.
I can’t wait to come back and train with Polina again!
Such an amazing class — I’m hooked!
Questions
The Patreon description says the lesson focuses mainly on improving flexibility in the hamstrings, hip flexors, and quads to help you work toward a front split.
No. The lesson is specifically designed to help improve the flexibility needed to work toward a front split.
Patreon does not specify a required level. Because the lesson is a flexibility sequence rather than an advanced pole trick, it can be adapted to your current range of motion.
No pole is mentioned as required on Patreon. The lesson focuses on flexibility exercises for the front split.
Patreon does not list specific equipment. A comfortable training space is recommended, and a yoga mat may be useful.
Yes. Patreon lists the lesson as streaming video access, so you can return to it and repeat the sequence at your own pace.
Ready to start training?
Get the structure, the progressions and the plan — and know exactly what you are working on next.
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