Whether or not men can do splits is a common question for those interested in flexibility and gymnastics. The short answer is yes, men can absolutely learn to do splits through consistent stretching and training. However, there are some key factors that impact a man’s ability to do splits.
Anatomy Differences Between Men and Women
One major consideration is that there are some anatomical differences between men and women that can make splits more challenging for men. Here are a few key points:
- Women naturally have greater flexibility in their hips due to differences in anatomy. The femur (thigh bone) connects into the hip at an angle that allows for greater external rotation and abduction of the legs.
- Men naturally have tighter hamstrings and hip flexors due to differences in anatomy. Their femur connects to the hip at an angle that reduces flexibility for splits.
- The wider pelvis of women allows them to get their legs into a full front-to-back split position more easily. Men’s narrower pelvis can restrict range of motion.
These anatomical factors mean that men typically have to work harder and stretch longer to gain the flexibility required for splits. But through regular training, men can absolutely make great progress in their splits over time.
Other Factors that Impact Men’s Splits Ability
In addition to anatomy, there are some other factors that can impact a man’s ability to do the splits:
- Age – Younger men and boys tend to have an easier time gaining flexibility for splits than older men since joints and muscles become less pliable over time.
- Weight – Carrying excess weight can restrict range of motion and make splits more difficult.
- Previous Injuries – Past injuries, especially to the hips, hamstrings or groin can cause lasting tightness and scar tissue that limits flexibility.
- Genetics – Some men are naturally more flexible than others based on genetics. Loose joints and muscles can aid splits ability.
Men hoping to achieve the splits should be patient and consistent with their stretching, and not get discouraged if progress seems slow. Every body is different and will adapt on its own timeline.
The Different Types of Splits
There are a few different types of splits that men can work towards. The primary splits positions are:
- Front split – One leg is straight forward and one leg straight behind in a straddle position
- Side split – Legs extend out to the left and right sides in a straddle position
- Middle split – Legs extend forward and backward in a straddle position
For most men, the front split with one leg extended forward and one leg extended backward is the easiest split to work towards. The side split with legs straddled to the sides requires the most external rotation of the hips and is typically the most challenging for men.
Stretching Programs to Help Men Achieve Splits
Consistent, progressive stretching over time is the key to helping men safely work towards splits. Here are some sample stretching routines men can follow:
30 Minute Daily Splits Routine
- 5 minutes – Warm up with light cardio to elevate heart rate and warm up muscles
- 5 minutes – Hamstring stretches like standing forward folds
- 5 minutes – Quad stretches like standing quad pulls
- 5 minutes – Hip flexor stretches like lunges and kneeling hip flexor stretches
- 5 minutes – Hip external rotator stretches with bent leg
- 5 minutes – Middle split stretch holding each side for 30 seconds
45 Minute Splits Stretching Routine 2-3 Times Per Week
- 5 minutes – Warm up cardio
- 5 minutes – Hamstring stretches
- 5 minutes – Quad stretches
- 5 minutes – Hip flexor stretches
- 5 minutes – Hip external rotator stretches
- 10 minutes – Front split stretch, holding for 30 seconds on each side
- 10 minutes – Side split stretch, holding for 30 seconds on each side
These sample routines focus on stretching the key muscle groups needed for splits – the hamstrings, quadriceps, hip flexors and external hip rotators. Stretches should be held for at least 30 seconds and men should feel a mild tension but never intense pain. Over time, the duration of the stretches can be increased to work towards greater range of motion.
How Long Does it Take Men to Achieve Splits?
There is no set timeline for men to achieve the splits – it varies based on the individual’s age, gender, fitness level and anatomical factors. However, with consistent, patient stretching most men can make great progress in 3-9 months. Some general timelines are below:
| Time Period | Expected Progress |
|---|---|
| 1-3 months | Noticeable improvements in flexibility and range of motion |
| 3-6 months | Able to achieve a full front split |
| 6-12 months | Potentially able to achieve full side split and middle split |
These timelines can vary substantially based on the individual and the training program. Some men may achieve a full front split within a few months, while for others it may take a year or more of training. The key is consistency with the stretching program and being patient with gradual progress over time.
Risks and Safety Tips for Men Doing Splits
Since overstretching can cause injury, it’s important for men to keep some safety tips in mind when training flexibility for splits:
- Always warm up first with light cardio and dynamic stretches
- Stretch gently and slowly into the end range of motion
- Do not force progress too quickly by bouncing or using momentum
- Only hold stretches for durations that feel mild to moderately challenging
- Target major muscle groups like hamstrings, hips, quads
- Avoid over-arching low back during stretches
It’s also important to listen to body signals and not push through intense or stabbing pain. Any strains or tears from overstretching can set training back weeks or months. Aim for gradual, gentle progress over time to avoid injury.
Benefits of Men Achieving Splits
Here are some of the benefits men can enjoy from gaining the flexibility to do full splits:
- Improved range of motion for sports, exercise, recreation
- Injury prevention due to greater flexibility
- Increased blood flow from extended stretching
- Feeling of accomplishment from achieving a challenging skill
- Foundational stretching for more advanced gymnastics or martial arts
- Better posture from opening the hips and hamstrings
Even if not training for a specific purpose, working towards the splits can keep the joints mobile, improve circulation, and prevent injuries down the road. The flexibility gained from splits training pays dividends over a lifetime.
Conclusion
While splits may come easier for some men than others due to anatomical differences, most men can achieve the splits with proper training over time. Consistency with a progressive flexibility routine that targets the hips, hamstrings and quadriceps is key. Being patient through gradual progress and avoiding injury with safe stretching are also vital to success. For men looking to enhance their mobility and take their flexibility to the next level, working towards the splits can be an exciting goal with many physical and mental benefits.