How to Do the Splits? A Complete Guide for Beginners

The split is a spectacular gymnastic position that requires a lot of flexibility and mobility, making it a challenge for many athletes. It is a form of activity that can increase the range of motion in the lower limbs, while also reducing muscle tension and strengthening the calves, thighs, and back muscles. Although it may seem impossible, the split is indeed achievable - but it requires commitment, consistency, and regular, systematic exercises. What are the types of splits? How to practice the split? How long does it take to master the correct technique and learn the split?

What is the split?

The split is a popular gymnastic position that requires flexibility, suppleness, patience, and perseverance. It is an acrobatic position where the legs are arranged perpendicularly or parallel to the spine. The split is one of the more challenging yoga poses, known as Hanumanasana, and is often used in stretching, flexibility exercises, as well as gymnastics and Pilates.

Women’s split - what is it like?

The women’s split, also known as the French split or longitudinal split, is a gymnastic position in which one leg is extended forward, and the other is extended backward. The legs form a straight line along the spine, and the pelvis rests on the ground. The angle between the legs reaches 180 degrees. It is crucial to ensure the hips are level and the knees are straight when performing the split. It is also important to keep the back aligned and the arms relaxed along the body.

The French split requires flexibility in the quadriceps, as well as the hip flexors and hamstrings. This is the simplest form of the split, which, due to naturally more flexible hip joints in women, is often practiced by females.

Men’s split - differences from the women’s split

The men’s split, also called the cross split or Turkish split, involves a wide straddle with the legs extended at a 180-degree angle across the body. This position requires high flexibility in the inner thigh muscles and mobility in the hips, usually practiced after mastering the basic women’s version.

To perform the Turkish split, all muscle groups - both front and back of the thighs, as well as the adductors and abductors - should be stretched evenly. It’s important to know that achieving the men’s split is not only about the proper training and stretching of muscles but also depends on the anatomical structure of the pelvis and hip joints.

Standing split - for advanced athletes

The standing split is an advanced version of the exercise where the split is performed while standing. To achieve this gymnastic position, you need to stand on one leg and raise the other leg upward, so that the angle between the two legs reaches 180 degrees.

How to learn the split? Where to start?

The split is an impressive gymnastic position that can be mastered through proper preparatory exercises and regular training. Before starting split exercises, it’s important to focus on an appropriate warm-up to minimize the risk of injury while preparing the muscles for intense effort.

Next, you should focus on stretching exercises, or stretching, which not only positively affects muscle flexibility, enabling you to perform the split, but also helps improve balance, reducing the risk of injury during physical activity.

Learning the split involves stretching and lengthening tendons and muscles, gradually increasing the range of motion, which requires consistent exercises and systematic practice.

Split exercises - basic warm-up guidelines

Warm-up is an essential part of every training session, and although it’s often overlooked by athletes, it plays an extremely important preparatory role. Warm-up exercises for the whole body should be performed before every workout, including before learning the split, regardless of the athlete’s experience level or training intensity.

The warm-up, lasting 10-15 minutes, should involve dynamic movements that engage all muscle groups. Some warm-up exercises could include:

• jogging with alternating leg lifts
• jumping jacks
• arm circles forward and backward
• hip rotations in both directions
• skip A and skip C
• trunk twists in both directions
• small jumps and high knees

Stretching for the split - effective stretching training

Once the body is properly warmed up, you can move on to stretching exercises, which are necessary to prepare the body for performing the split. Beginners who are just starting with stretching may experience discomfort related to stretching certain muscles. However, with regular training, this discomfort should decrease, while flexibility and joint mobility will visibly improve.

When preparing for the split, it’s important to focus primarily on stretching exercises for the legs, as well as activities that engage the hips and groin. Some good training exercises may include:

• Lunges forward and backward: This is one of the basic stretching exercises. In this exercise, you step forward with your right leg and bend it at a 90-degree angle while making sure the bent leg doesn’t extend past the toes. The other leg should be stretched out behind you and straightened as much as possible. You should feel a stretch in the straight leg, indicating that the muscles are being stretched. Hold the position for about 30 seconds, then return to the starting position and repeat on the other side.

• Seated hurdle stretch: In the seated position, bend one leg and place it behind your hip, while extending the other leg straight out to the side, forming a 90-degree angle. At the same time, lean forward towards the straight leg and hold the position for 60 seconds. Then return to the starting position and repeat on the other leg.

• Butterflies: Sit cross-legged, but instead of crossing the legs, bring the soles of your feet together as close to your groin as possible. Then grab your feet with your hands and lean forward, placing your elbows near your knees to stretch the lower limbs. Make sure to keep your back straight.

• Side stretching: Squat down and spread your legs wide. Place your hands on the mat and shift your body weight onto one leg, extending the other leg sideways. Push the foot of the extended leg upward to stretch the appropriate muscles. Hold the position for 30 seconds, then return to the starting position and repeat on the other side.

Learning the split - common mistakes

Many beginners who decide to attempt the split make mistakes that can lead to injuries. To avoid undesirable consequences when practicing this impressive gymnastic position, it’s important to understand which practices can negatively affect the body.

Some of the most common mistakes include:

• Skipping the warm-up: Stretching cold muscles is risky and increases the chance of injury.
• Forcing the position too quickly: When the body is not yet ready to perform a full split, pushing too hard can lead to muscle, tendon, or joint injuries.
• Improper technique: Performing exercises incorrectly can lead to bad movement patterns, which negatively affect the athlete’s body.
• Training on slippery surfaces.
• Inadequate rest between training sessions, which prevents full recovery of the body.

Lack of consistency - why regularity is key

Learning the split requires consistency, which is why one of the biggest mistakes to watch out for is a lack of regularity. Irregular stretching sessions can increase the risk of sudden muscle tensions and micro-injuries while reversing the progress you’ve made.

On the other hand, systematic stretching practice aimed at performing the split can accelerate your progress, while reducing the risk of injury.

How long does it take to learn the split?

There are often claims like "How to do the split in 10 minutes" or "How to learn the split in 30 days," but it’s important to know that the body’s ability to perform the split in such a short time depends on many factors, including training level, regularity of workouts, body structure, flexibility of joints and tendons, and natural predispositions.

Therefore, you should understand that the time needed to master the split can vary. Some athletes can learn the correct technique in just a few weeks, while others may need a few months, and for some, it may take up to a year. The key is not to give up and to systematically practice stretching exercises, as consistency and perseverance are essential to success.

Split in 30 days - sample training plan

As mentioned earlier, not everyone can learn the split in 30 days, but it’s always worth trying and taking on the challenge. Even if you don’t achieve a full split within four weeks, don’t be discouraged! Regular exercises will definitely increase your range of motion, improving muscle flexibility, and you’ll achieve your desired result a bit later. How to prepare for the split in 30 days?

Week 1-2: preparing muscles and joints
In the first two weeks of training, exercises can be done daily or every other day, starting with a proper warm-up and focusing on the simplest forms of stretching exercises. These exercises will prepare the muscles and joints for greater range of motion and performing the split. During the preparation weeks, it’s important to work on balance and muscle flexibility, performing activities such as half-split or lunges slowly and precisely.

Week 3-4: intensive stretching for flexibility
In the third and fourth weeks, you should focus on increasing the intensity of your exercises, performing advanced stretches. Don’t be afraid to try a deeper lunge or more challenging version of the split. Ensure your body is getting enough time to rest to allow for muscle growth.

Every physical activity should begin with an appropriate warm-up, followed by various stretching exercises that will help stretch the muscles of the legs, hips, and thighs, as well as increase flexibility around the groin area. Gradually, you should increase the range of motion, aiming for a wider stance until achieving a 180-degree angle and performing a full split.

Can everyone do a split?

People who are not involved in sports, and who admire the various gymnastic poses performed by experienced athletes, often wonder if anyone can learn how to do a split.

Data collected so far shows that most people, regardless of age, fitness level, or flexibility, can eventually master the correct technique of this acrobatic move. Although nearly everyone has the ability to learn the split, some individuals, despite their will, determination, and consistent training, may not be able to achieve a full split due to the physiological structure of their pelvis and hip joints.

Additionally, it is important to be aware that there are certain contraindications to performing this type of activity. Therefore, before starting any stretching exercises, it is advisable to consult with a doctor and a physiotherapist.

What are the contraindications to learning the split?

Regularly performing exercises and gradually increasing the range of motion can positively influence an athlete's ability to perform a split, helping to achieve the desired goal. However, there are some contraindications to engaging in this type of activity. Therefore, it seems that individuals dealing with muscle and joint injuries, as well as athletes with groin, hamstring, or hip joint injuries, should avoid performing exercises that prepare them for the split.

Furthermore, it is usually advised to avoid performing the split during pregnancy or for people recovering from recent injuries or accidents. Caution should also be taken by those struggling with muscle contractures.

Summary - how to practice the split step by step?

Learning the split is a challenge that requires commitment, self-discipline, consistency, and perseverance. Systematic practice of stretching exercises can help most people achieve the expected results and master the correct technique of performing the split. However, it is important to remember that progress should be made step by step, avoiding overly intense stretching exercises that could increase the risk of injuries and strains.