Mastering the Splits: A Comprehensive Guide to Achieving Ultimate Flexibility

If you were to ask people what would help them hit the next level in their sport or activity, most will say something like strength or explosiveness. If you practice a martial art, CrossFit, or a physically creative sport like climbing or surfing, you’ve probably seen what I’m talking about. This isn’t surprising, since so many people make the mistake of focusing only on strength when trying to build new skills. While strength and explosiveness are undoubtedly important, flexibility often takes a backseat. Achieving the splits is a testament to a high level of flexibility, and while not strictly necessary for most activities, training for it can yield numerous benefits.

Why Train for the Splits?

Let’s be honest: The splits demonstrate a high level of flexibility that very few people actually need. So why should you bother with training for them? Up your performance in any activity by improving your flexibility right where you need it. A big benefit of the protocol we teach for stretching is it helps you gain control in new ranges of motion as well. Working on your splits progression helps you gain control in new ranges of motion.

Understanding the Splits

The splits are a lot like the visual that probably comes to mind when you think of them. The legs are extended in opposite directions, whether to the front or the side, but they remain in line with each other. “When you can ‘do the splits,’ your legs are in a straight line with one leg forward and the other backward, or they can even spread sideways so that both an individual leg forms a straight line, with the pelvis on the floor,” explains Calum Fraser, physiotherapist and owner of Advantage Physiotherapy. “This calls for great flexibility in your hip flexors, hamstrings, and other muscles.”

Flexibility: More Than Just Splits

Not necessarily, says Peloton Instructor Kristin McGee. But you do need to be very flexible to be able to do the splits. “You need to be very flexible in your hips and hamstrings as well as strong in your core [to do the splits],” she says. “I think there are ways to measure flexibility that are different from that required for the splits and each body type is different. I would always be mindful of your body's range of motion and then work toward getting more mobility carefully over time.”

Muscles Involved in Achieving the Splits

According to Fraser, “notable muscles involved in achieving the full splits include hamstrings, hip flexors, adductors, and glutes,” he says. “These muscles should be taken care of to minimize stress while working towards such flexibility.” Kristin adds that splits are beneficial for increasing overall lower body flexibility, mainly the hamstrings (front leg) and hip flexors and quads (back leg). “It's also important to clarify: Is it front splits or middle splits? Middle splits require a lot of inner thighs, hamstring, and hip flexibility,” she says. To do the full splits you have to have some major mobility in your hamstrings, hip flexors, quads, and inner thighs. In our modern world where we’re sitting all the time, these areas of our bodies tend to get really tight.

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How Long Does It Take?

How long it takes to work up to full splits will very much depend on the individual. “It depends on each individual and what they have been doing up to this point,” Kristin says. “I couldn't do the splits growing up, but once I started practicing yoga I figured out the alignment and flexibility required and it took me about a year of solid practice.” Body composition and your starting flexibility level will definitely play a role, Fraser adds. “While some people may take months before noticing any progress, others will see some improvement within weeks,” he says. I achieved my splits within 2 months of training. It took a lot of courage and dedication. If I could, so can you!

General Stretching Tips

It’s best to do a more regular stretching practice at a lesser intensity than to be sporadic. Work just on the edge of discomfort on the following stretches as close to daily as possible until you start feeling changes in your hip mobility. Be sure to work at your own pace. And don't go too far, too fast. Increasing your flexibility at this level TAKES TIME. A little every day. You will need to stretch for at least 10 min a day if you’re serious about getting into the splits in 1 month. But let me assure you right now that this feat is not impossible! As he signs off, he adds that you shouldn't compare your splits journey to anyone else, and that you should listen to your body and work at your own pace.

A Gradual Approach: Half Splits

While the ability to do the splits is a great goal, starting with half splits, or a leg-opener that gets one leg in a split position while the other is bent, is a solid place to begin. “Dividing it into steps makes it easier for the body to understand,” Fraser says. “This is a more achievable target. It lets you gradually come up to a full split.”

Splits Stretches to Help You Do Half Splits

Here are some stretches to try to help you get into half splits, per Kristin:

Pyramid Pose

Start standing with one leg in front of the other, with your heels lined up at a 30- to 45-degree angle.
Keep your hips facing forward, and slowly lower your body over your straightened front leg. Pyramid is an excellent hamstring opener.

Crescent Lunge

Crescent Lunge, also known as a high lunge (in non-yoga terms), is a helpful exercise for opening up the hip flexors, another important muscle to gain mobility in if you’re working toward a half-split or full-split.

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Start in a standing position and then step your right foot back, keeping the heel lifted and toes firmly planted.
Bend your left knee to create a lunge position, ensuring your knee is directly over your ankle.
Extend your arms overhead, either parallel to each other or with palms together in prayer position.
Square your hips toward the front of the mat, lengthen your spine, and lift your chest.

Standing Forward Fold

One of the most straightforward hamstring stretches out there, Kristin recommends regularly practicing standing forward fold if you want to get into the splits.

Start in a standing position with your feet hip-width apart.
Hinge forward at the hips and fold from the waist, keeping your arms long. Allow your arms to hang down towards the floor or grab opposite elbows with your hands.
If you're more flexible, you can place your hands on the ground or hold onto the backs of your ankles.
Relax your neck and let your head hang heavy. If it feels comfortable, you can gently sway from side to side or bend your knees slightly to release any tension in the lower back and hamstrings.

Supine Hamstring Stretch

Kristin says one of her favorite poses for working up to a half split is a supine hamstring stretch. “I love to lie on my back and loop a strap around my foot and do supine hamstring stretches and take the leg open and across as well,” she says.

Start on your back and place a strap or resistance band around your foot.
Raise your leg until you feel a stretch in the back of the hamstring. You can also open the leg and move it across your body or out to side if that feels comfortable for you.

Splits Stretches to Help You Do Full Splits

So you’ve mastered half splits, and now you want to get into full splits. Here are some stretches Fraser recommends that can help.

Pigeon Pose

Start in a tabletop position with your hands and knees on the mat.
Bring your right knee forward towards your right wrist, positioning it slightly to the right of your body.
Slide your left leg back, straightening it behind you. Your right shin may not be parallel to the front edge of the mat, which is fine.
Ensure your hips are squared towards the front of the mat.
Flex your right foot to protect your knee. If this feels intense enough, you can stay upright, or you can begin to walk your hands forward, lowering your torso towards the mat.
You can rest your forehead on your hands or on a block if it reaches the floor. Stay here, focusing on your breath and allowing any tightness to release.

Seated Forward Fold

A seated forward fold typically feels like a more challenging version of a standing forward fold, and it can help stretch the hamstrings and inner thighs.

Sit up tall, lengthening your spine, and flex your feet towards you.
Inhale deeply, then exhale as you hinge at the hips and fold forward from your waist, reaching your hands towards your feet or shins.
Keep your spine long as you fold, leading with your chest rather than rounding your back. If you can't reach your feet, you can hold onto your ankles or use a yoga strap around the soles of your feet for assistance.
Relax your neck and shoulders, and allow your head to hang heavy. Breathe deeply into the stretch, feeling the lengthening sensation along the back of your legs and spine.
Hold the pose for several breaths, then slowly release and come back up to a seated position.

Butterfly Stretch

A butterfly stretch is one of the few ways to efficiently stretch the inner thighs, so it’s a good one to do when you’re working toward the splits.

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Start by sitting on the floor with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
Hold onto your ankles or feet with your hands.
Sit up tall, lengthening your spine, and engage your core muscles.
Inhale deeply, then exhale as you gently press your knees towards the ground, using the strength of your arms. Avoid forcing your knees down; instead, let gravity and your breath guide the stretch.
Keep your chest lifted and shoulders relaxed.

Half Splits

Finally, don’t write off half splits just because you can do it-it’s a good one to practice regularly when you’re working toward full splits.

Start in a kneeling position on the floor with your knees directly under your hips.
Extend your right leg forward, keeping it straight, and flex your right foot. Your left knee remains directly under your left hip.
Keep your hands planted on the floor beside your hips for support.
Inhale deeply, then exhale as you begin to hinge forward from your hips, leading with your chest.
Continue to lengthen through your spine as you fold forward, bringing your torso towards your right leg.

Additional Stretches and Routines

Here are some additional stretches and routines to incorporate into your splits training:

Kneeling Lunge

Maintain a flattened lumbar spine (posterior pelvic tilt).
Straightening back knee and lengthening heel backwards.

Pancake

Bring legs apart wide. Back tall and upright. Hinge forward at the hips.
Dynamic action is pushing heels down into the ground and knees together while rocking forward and back (hip hinge).

Cossack Squat

Go into a wide stance, and lower down into a squat, keeping one leg straight.
Keep your body upright and the toes of your straight leg pointing up. Push your hips forward to keep yourself upright.

10-Minute Straddle & Middle Split Routine

Supine Half Frogger (or Straddle) Leg Opens (60s)
Supine Full Frogger (or Straddle Leg) Opens (30s)
Wide Legged Good Mornings (30s)
Horse Stance (30s)
Straddle Side-to-Side Reaches (30s)
Straddle Rainbow Leg Lifts (30s)
Straddle Pancake (30s)
Frogger Stretch + Hip Rocks (30s)
Half Frogger Leg Lifts + Slides - Right Leg (60s)
Half Frogger Passive Stretch - Right Leg (30s)
Half Frogger Leg Lifts + Slides - Left Leg (60s)
Half Frogger Passive Stretch - Left Leg (30s)
Frogger Inner Thigh Contract-Relax (60s)
Middle Split Hold (60s)

30-Day Stretching Challenge

Post a graphic to Instagram and make sure that you hashtag #JourneytoSplits and #Blogilates to show you’re IN!
Stick to the 30 days. Do not skip a single day.
Every day I want you to post a picture of the pose of the day as a sign that you did your stretches.
Every day I will need you to do stretches 1-5, your foundational stretches. You may not skip them. So, the first 5 days, you are doing the first 5 stretches! Then beginning day 6, you will just add one move on. So on day 6, you will do 1-5 and 6. On day 30, you will do 1-5 and 30. Get it?
Hold each stretch for around 30 sec to 1 min per side. Total, each day you should spend around 10 min.

The Role of Yoga

Because so much stretching and strengthening is built into yoga, Kristin says regularly practicing yoga is a great way to work toward half or full splits. “Yoga is what helped me achieve the splits,” she says. “You want your body to be warmed, up so Sun Salutations are always good. Then focus on all of the hamstring and hip flexor opening postures. Flow from Crescent Lunge to half splits, hold half splits, try full splits with a block under your front thigh, and gradually work your way into full splits.” Fraser agrees. “Yoga is quite useful when building up towards complete splits because it enhances flexibility and strength,” he says. “Lizard Pose, Low Lunge and Runner’s Stretch are some of the poses that focus on the required muscle groups. Including these postures in your routine will speed up progress and make it more secure and efficient.”

Active vs. Passive Stretching

Active stretches refer to dynamic exercises that help to strengthen our muscles to support the extension of our (stretched) body.

Avoiding Plateaus

Throughout the journey, every couple days he gave himself a rest day to let his muscles heal and relax. To break the plateau, he needed to apply proprioceptive neuromuscular facilitation (PNF), which helped him start to flex his legs at the bottom of the splits, imagining pushing his legs through the floor.

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