How To Learn To Do The Splits

Some people are born flexible, some achieve flexibility, and some have flexibility thrust upon them. However, if like myself, you don’t have a shred of flexibility but still want to learn how to do moves like the splits, you’re in the right place! Absolutely anyone can do this move with enough practice and determination. The key is patience, consistency, and a can-do attitude. If you don’t have these you could end up seriously injuring yourself. There are two variations of the splits, the front split, and the side split (also known as the saddle split). Here is the best way for how to learn to do the splits!

How To Learn To Do The Splits: A Quick Disclaimer

If you’ve had any kind of hamstring injury in the past, it is best to talk to your doctor before making the splits one of your fitness goals. However, for the majority of people, this stretch is more than okay as long as you’re progressing slowly, and not forcing yourself into it.

It’s important to remember that you should be able to breathe as you stretch, too. If you are in such an uncomfortable position that you’re finding it difficult to breathe, that’s a sign from your body that you need to back off just a bit.

When doing any variation of the splits, be sure to engage your core muscles throughout the entire movement. These include the muscles surrounding the trunk and lumbar spine which can help stabilize your upper body and also reduce the risk of injury to your lower back.

You must avoid bouncing, overstretching, or having a partner push you further into the splits. This exercise is meant to be performed slow and in control. You should only stretch until you feel a good stretch, never pain.

Bottom line: Don't get discouraged, and keep on persisting (safely) toward your goal.

How To Learn To Do The Splits: Stretching Routine

The splits are one of the most demanding exercises for your body to learn. There are a number of advanced versions of the splits, but most people start with one of two types: the front splits and side splits.

Generally speaking, if you focus on stretching and strengthening the hip flexors, adductors, glutes, hamstring, and groin muscles, this will help you prep for doing the splits. Developing a solid stretching routine will make sure that you are developing your flexibility and range of motion over time to ultimately achieve your splits goal.

Here are the best stretches that can help prepare your body for doing the splits:

1. Runner’s stretch or half-seated splits

The runner’s stretch makes an appearance on most warmup and cooldown routines, and for good reason.

This move both opens the hip flexors and increases hamstring flexibility. Here’s how you do it:

1. Start in a low lunge position with your right foot forward and your hands on the outside of the foot to provide support.

2. Bring your left knee down to the ground.

3. While walking your hands back, reach your hips back toward your left heel and lengthen the right leg.

4. Hold this pose for 20 to 30 seconds, or longer if comfortable. Don’t forget to breathe.

5. Switch legs and repeat.

2. Standing forward pose

This stretch is an amazing way to boost hamstring flexibility. Here’s how you can do it:

1. Stand up straight with your feet together and arms by your sides. This is a common yoga post known as the Mountain Pose.

2. Reach your arms up over your head while looking up.

3. With arms reaching high, exhale, engage your core and then swan dive over your legs with a flat back.

4. Depending on your flexibility, try to place your hands on the floor slightly in front of you or beside your feet. Just be sure that all parts of your feet are touching the ground.

5. Stay here and breathe slowly.

6. Hold this pose for 20 to 30 seconds, or longer if comfortable.

3. Half Pigeon Pose

Another great stretch to prepare your body for how to learn to do the splits is a yoga move called Half Pigeon Pose that helps your hips to open and thus increase mobility. Complete the following steps to do it:

1. Start in Downward-Facing Dog. From here, bring your right foot toward your right wrist, and bring your knee and shin to the mat.

2. Straighten the left leg back.

3. Check that the right knee is in line with your right hip. Flex this foot.

4. Walk your hands forward.

5. Lower your forehead to the mat while squaring your hips toward the mat.

6. Hold this pose for 20 to 30 seconds, or longer if comfortable.

4. Saddle Stretch

This is a simple stretch that is particularly good at helping you achieve the straddle splits, as its name suggests.

1. Start seated on the floor, with legs open as far to the sides as your flexibility allows.

2. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat 3 times through.

5. Seated Forward Fold

The seated forward fold, known as the Paschimottanasana in yoga, is great at improving flexibility in the spine, shoulders, and hamstrings. It also stimulates the liver, kidneys, ovaries, and uterus and improves digestion! Here’s how to do it:

1. Sit on the floor with both legs straight in front of you, feet flexed.

2. Hinge body forward with straight spine, reaching arms out.

3. Hold the forward fold for 30 seconds, and then repeat three times through.

6. Butterfly Stretch

Perfect for loosening the groin muscles and hips, the butterfly pose is one of the best stretches for preparing for how to learn to do the splits.

1. Starting on forearms and knees, begin moving knees apart slowly and with control, lowering hips and pelvis toward the floor at the same time until you find a point of slight tension.

2. Elongate and straighten your spine, tucking your chin in toward your chest.

3. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat the stretch three times through.

7. Frog Stretch

The frog stretch stretches the whole front part of the body, from the tops of the feet, thighs, groin, hip flexors, abdomen, to the chest and throat and also helps to strengthen the back muscles. In other words, it’s a fantastic pose for how to learn to do the splits. Here’s how it’s done:

1. Starting on forearms and knees, begin moving knees apart slowly and with control, lowering hips and pelvis toward the floor at the same time until you find a point of slight tension.

2. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat the stretch three times through.

How To Learn To Do The Splits: Front Splits

Here are the steps for how to learn to the splits, more specifically, the front splits.

1.

From a low lunge position, extend your front leg and shift your weight back. This will stretch the other hamstring.

2.

From here, attempt to slide your back leg back behind you. Using your hands (or blocks) as buffers, lower your body slowly down towards the floor until you start to feel a pull in your hamstrings. You must only go as far as you comfortably can in this stretch.

When you can finally reach the floor (which probably won't happen on your first few attempts), make sure to engage your core as this will help you stay upright. Keep your chest lifted, with your shoulders over your hips, and your gaze straightforward. This stops you from collapsing forward. Also try to square your hips.

How To Learn To Do The Splits: Saddle Splits

1. Sit in a pike position with your back against the wall and the torso as elongated as possible, ensuring there’s no rotation in your pelvis or hips.

2. Check to make sure your lower and mid-back are also flat against the wall.

3. Slowly open your legs as wide as you can while using your hands to maintain support directly in front of you.