She Strengthens

Mastering the Art of Splits: A Journey to Flexibility and Mobility

What is a Split, Anyway?

A split is a stretch that positions your legs in opposite directions, requiring a remarkable level of flexibility and strength. There are two main types of splits: front splits and straddle splits.

Front Splits: The Ultimate Challenge

Front splits involve one leg extending in front of your body, while the other leg extends backward. To perform a front split, start in a kneeling low-lunge position, with your back leg bent and front leg forward. Place your hands on the ground for support, then slowly slide your back leg behind your torso, keeping your chest upright and core tight. Continue lowering until you feel the stretch in your hamstring, then hold.

Straddle Splits: The Middle Ground

Straddle splits, also known as middle splits, involve positioning your legs out to either side of your body. To perform a straddle split, start standing in a forward straddle fold, with your toes pointed forward. Using your upper body and core control, slowly inch your feet out to the sides, keeping your legs straight and strong. Continue spreading your legs until you feel a pull in your hamstrings or hips, then hold.

The Key to Splits: Flexibility and Strength

Splits require a significant degree of flexibility in the hip adductors, abductors, hamstrings, groin, and quads. The deeper the split, the greater the flexibility required. Additionally, splits demand strength in the lower body, as well as in the arms if you’re using your upper body to support your weight.

Building Up to a Split: A Gradual Approach

Any exercise or stretch that improves strength and mobility in your hip flexors, hamstrings, glutes, and quads is helping you work toward a split. Some beneficial exercises include seated forward folds, standing forward folds, low lunges, lizard lunges, half splits, happy baby, and reclined pigeon pose. It’s also essential to incorporate end-range isometric stretches into your routine, which involve contracting your muscles at their end ranges to prove to your central nervous system that you can handle going deeper.

The Timeframe: Don’t Rush the Process

Despite what you may have heard, achieving a full split in just 30 days is highly unlikely. Instead, focus on gradual progress, listening to your body and only going as deep as you comfortably can. Consistency is key, with daily 10-minute split training sessions yielding more progress than one long session per week.

The Takeaway: Patience and Persistence

Mastering the art of splits requires patience, persistence, and a willingness to listen to your body. By incorporating split training into your daily routine, you’ll be well on your way to achieving greater flexibility and mobility. Remember, splits are serious business that require serious work – but the payoff is well worth it.