What are the splits?
The splits are a flexibility exercise where a person extends their legs out to the side in a wide straddle position, with the aim of getting their groin as close to the floor as possible. It is an impressive feat of flexibility that requires opening up the hips and inner thighs to a very deep stretch. There are different types of splits that target different muscle groups:
- Front split – One leg extended forward, the other leg extended backward
- Middle split – Both legs extended out to the sides in a straddle
- Box split – Both legs extended out to the front and back in a straddle
Doing the full splits with the groin pressed flat on the floor requires considerable flexibility in the hamstrings, hip flexors, adductors, abductors, glutes, and quads. It can take years of consistent stretching and strengthening to build up to the full splits, especially for less flexible people.
Benefits of doing the splits
Here are some potential benefits of doing the splits regularly:
Improved flexibility
Working towards the splits significantly improves flexibility in the hips and legs. Stretching the muscles and connective tissues to this degree requires patience but can restore mobility in areas that are often tight like the hamstrings and hip flexors. Over time it allows greater range of motion for everyday activities and sports.
Injury prevention
The splits promote mobility in areas like the hips and inner thighs that are commonly tight and prone to injury. Regularly stretching in a deep straddle position lengthens these muscles and connective tissues so they can move more freely through a fuller range of motion. This may help prevent various lower body strains and tears.
Pain relief
For people with chronic tightness or pain in the hips, inner thighs or back, working towards the splits can provide relief by releasing tension in those areas. The intense stretch helps loosen muscle knots and adhesions. Over time this can relieve achiness, improve circulation, and correct muscle imbalances.
Crosstraining for sports
Certain sports like gymnastics, figure skating, martial arts, and dancing require significant hip flexibility to execute skills properly. Regular splits training helps improve range of motion in those joint actions used in these sports. Stretching the muscles in new ways cross-trains the body and prevents overuse injuries.
Posture improvements
The splits open up tight hip flexors, quadriceps and chest muscles which can limit pelvic mobility and contribute to poor posture. Stretching these areas can allow the pelvis to tilt properly and take pressure off the lower back. This helps achieve better spinal alignment.
Core strengthening
Proper splits form requires strong abdominal bracing to stabilize the spine and pelvis. The isometric contraction trains core stability. The intensity of the stretch also forces the body to recruit less-used stabilizing muscles. Together this strengthens the entire core.
Muscle development
When done correctly, splits training can build strength in key muscle groups. The quads, glutes, adductors and abductors have to contract eccentrically to control the descent into the split. Lifting back out of the split concentrically engages these same muscles. This muscle activation can create more definition.
Increased blood flow
Stretching at end ranges of motion like the splits brings more oxygenated blood into the muscles being targeted. This assists with muscle recovery between workouts and delivers nutrients that muscles need to repair and rebuild stronger.
Stress relief
The intense concentration required to sink into a split can be meditative. This focused static stretching allows emotional release of stress and tension from the mind and body. The deep breaths involved also help calm the nervous system.
Risks and dangers of doing the splits
While the splits can offer many benefits, attempting them also comes with certain risks and dangers, especially for beginners:
Muscle strains
Pushing too aggressively through tight muscles can lead to overstretching or tearing of the hamstrings, adductors, hip flexors or quadriceps. This risk is greater if the muscles are cold and unprepared. Building flexibility gradually over time can prevent muscle strain injuries.
Ligament sprains
Forcing the splits before the body is ready can sprain ligaments around the hips and knees. The sudden intense stretch can damage ligaments which causes pain, instability and loss of function. Proper warm-up and conditioning reduces risk of ligament sprains.
Disk injury
Trying to touch the floor before opening up the hamstrings can cause excessive rounding of the lower back. This overly compresses the spinal discs which can lead to bulging or herniation. Flexibility should be developed slowly to avoid disk injuries.
Nerve compression
Insufficient warm-up and tight adductors can pinch nerves that run along the inner thigh when forcing the splits. This nerve compression causes pain, numbness or tingling down the leg. Slow controlled stretching helps avoid impinging these nerves.
Hip dysplasia
People with shallow hip sockets or hip dysplasia are more susceptible to joint instability and dislocations. Aggressively stretching within this additional range of motion can increase the risk of hip subluxations and dislocations. This condition makes the splits riskier.
Arthritis aggravation
Those with advanced hip arthritis can see flare-ups in joint pain and inflammation when stretching to end ranges in the splits position. The excessive compression is problematic for deteriorated hip cartilage and bones spurs. Modification is required.
Fainting
Holding the intensely deep stretch of the splits can stimulate the vagus nerve which slows heart rate. This decreases blood flow to the brain which can make you feel lightheaded and even faint if held too long. Monitoring time spent in the stretch prevents this.
Blood vessel occlusion
Sustained pressure from forcing the splits can occlude blood vessels. The blockage of circulation deprives the muscles of oxygenated blood which can damage the tissue. Limiting time in the deepest stretch prevents this vascular compression.
Who should avoid doing the splits?
Because of the risks involved, the following populations are better off avoiding attempts at doing the splits:
- People with prior hip, knee or back injuries
- Individuals with arthritis or joint pain
- Anyone diagnosed with hip dysplasia
- People with disc herniation or spinal issues
- Those who suffer from chronic hamstring strains
- Anyone with extreme muscle inflexibility or contractures
- Women in their 3rd trimester of pregnancy
- People with severe muscle atrophy or weakness
- Individuals with severe hypertension or heart conditions
- Anyone who experiences pain or impingement during straddle stretching
For these higher risk populations, attempting the splits could worsen existing conditions or cause new injuries. Those unable to comfortably straddle stretch may need medical clearance before training splits flexibility. An appropriate modifed routine can be devised with professional guidance.
Safety precautions for training splits
When working towards the splits, it is essential to take precautions that minimize injury risk:
- Warm up thoroughly before stretching – Spend at least 10 minutes warming the body up with light cardio and dynamic stretches before doing any deep flexibility work.
- Stretch after workouts when muscles are warm – Take advantage of increased flexibility after strength training or cardio sessions.
- Stretch both legs equally – Splits training should be balanced to prevent overstretching one side.
- Use blocks or props to support some weight – This removes excessive strain on the muscles in the deepest positions.
- Come out of the stretch if you feel pain – Pain means you have gone too far or need more incremental progress.
- Stretch in a slow controlled manner – No bouncing or forcing the range of motion.
- Focus on alignment – Keep the hips squared, engage core, maintain neutral pelvis.
- Breathe deeply throughout the stretch – This helps muscles relax and deliver oxygen.
- Limit time held in deepest stretch – 30 seconds is sufficient, release tension periodically.
- Build up gradually over time – Progress slowly in your program to allow safe adaptation.
Patience and consistency following these precautions will allow splits development without injury. Attempting too much range of motion too quickly increases risk unnecessarily. A gradual progressive program is the safest approach.
Sample splits stretching routine
The following routine provides an example splits training program covering the major muscle groups and joint actions needed. It assumes a moderate starting level of general flexibility:
Warm Up
- Foam roll quads, hip flexors, adductors, glutes (90 seconds each)
- Knee rotations – 10 reps each direction
- Bodyweight glute bridges – 15 reps
- Fire hydrants – 8 reps each side
- Lateral lunges – 10 reps each side
- Low plank – 30 seconds
- Child’s pose with hips to heels rocking – 30 seconds
Splits Stretches
Hamstrings:
- Forward fold – 30 secs
- Single leg forward fold – 15 secs each side
- Runner’s lunge – 30 secs each side
- Seated hamstring stretch – 30 secs
- Supine hamstring stretch – 30 secs
Hip Flexors:
- Couch stretch – 30 secs each side
- Lizard lunge – 30 secs each side
- Low lunge with back knee down – 30 secs each side
- Half kneeling hip flexor stretch – 30 secs each side
Adductors:
- Wide leg seated forward fold – 30 secs
- Butterfly stretch – 30 secs
- Frog stretch – 30 secs
- Side lunge – 30 secs each side
- Straddle running man – 30 secs each side
Abductors:
- Wide leg low lunge – 30 secs each side
- Lateral lunge with twist – 30 secs each side
- Pigeon pose – 30 secs each side
- Figure 4 stretch – 30 secs each side
Deep Splits Stretches
- Elevated front split – 30 secs each side
- Front split with back knee down – 30 secs each side
- Side split – 30 secs each side
- Middle split – 30 secs
Cool Down
- Child’s pose – 30 seconds
- Happy baby – 30 seconds
- Supine hamstring stretch – 30 seconds each side
- Supine figure 4 stretch – 30 seconds each side
This full routine hits all the major muscle groups involved in the splits, first dynamically with activation exercises, then more statically through targeted stretches. The deep splits positions at the end are held gently for short durations to respect current capability. Cool-down returns the body to neutral alignment.
How often should you train splits?
There are no set rules for splits training frequency. Stretching the same muscles daily can certainly be effective for some people. But for others it may be too much and lead to overuse. General guidelines include:
- 2-3x per week for beginners
- 3-4x per week for intermediate
- 5-6x per week for advanced
The key is listening to your body and avoiding overstretching specific muscle groups on consecutive days. Providing recovery days allows the tissues to integrate the gains. Cross-training with strengthening exercises also takes pressure off the stretching. Those already doing regular dance or gymnastics training may need to avoid additional dedicated flexibility sessions.
Pay attention to your level of muscle soreness and scale back if you feel excess fatigue. Patience is required to allow the gradual adaptation needed for splits development. Consistency over time with the proper training schedule ultimately wins over chasing quick results.
How long does it take to do the splits?
There is enormous variability in how long it takes someone to achieve the splits. Factors include:
- Age – Youth have an easier time gaining flexibility
- Gender – Females generally develop splits faster than males
- Genetics – Looser joints and muscles progress quicker
- Starting point – You may begin flexible or extremely tight
- Training history – Those who are sedentary adapt slower
- Frequency of stretching – Sporadic vs. dedicated daily effort
- Compliance with proper form – Precision and consistency matters
- Natural pain tolerance – Higher allows deeper stretching
While some eager teens or flexible females may attain full front and side splits within 1-2 years, the average unfit adult may need upwards of 5 years through gradual diligent training. Extremely inflexible or tight individuals can require 10+ years to achieve the splits. The journey requires patience to allow collagenous tissues to slowly lengthen and adapt over time.
Conclusion
Developing the splits is a long-term endeavor requiring a step-by-step stretching program targeting all involved muscle groups and proper strengthening exercises. While intense, if pursued cautiously and progressively, regular splits training can produce many benefits related to flexibility, mobility, strength, pain relief, posture, and more. But those with certain joint vulnerabilities or pre-existing conditions should seek guidance before attempting splits to avoid potential damage. With discipline and patience over consistent practice, the splits can be achieved safely by most healthy individuals. Just be wary of expecting quick results, maintain proper form and alignment, and listen to your body along the journey.