Performing the splits can look impressive, as seen when Love Island USA contestant Kenzie Annis recently demonstrated the move in moments of delight and rage. However, experts warn that casually attempting the splits without practice can lead to serious pain and injury. If you are unsure how to proceed, you should seek help from a qualified trainer.
Achieving the splits is a demanding process that depends on factors like age, genetics, and bone structure, according to Emmet Louis, an Ireland-based flexibility coach and former acrobat known as the “Splits Wizard.” David Behm, a kinesiology researcher at the Memorial University of Newfoundland, adds that some people may inherit skeletal structures that limit their range of motion or possess stiffer ligaments. While muscles and tendons can improve their extensibility with practice, ligaments are much more difficult to adapt.
Many people mistakenly believe they can master the splits in 30 days through online tutorials. Louis emphasizes that it takes much longer than expected, suggesting people think in terms of 18 months to three years to account for incremental improvements and plateaus. There are two main types of splits: the middle or centre split, which stretches the adductors while the glutes stabilize the hip joint, and the front split, which engages the hamstrings and calves on the forward leg while stretching the hip flexors, such as the psoas, iliacus, and rectus femoris, on the trailing leg.
Before starting, Behm suggests asking yourself why you want to do the splits. He notes that doing the splits does not have much to do with health; it is a remarkable achievement, but not a magic key to longevity. However, there are benefits to increased flexibility, such as moving with more efficiency and using less energy for daily motions, like picking up a book or chasing a child on the playground. Conversely, excessive stiffness is definitely disadvantageous to your health in terms of muscular and tendon injuries. Yet, doing the splits does not provide greater benefits than just having a sufficient range of motion in most of your joints.
To avoid pulling a muscle, you must warm up first. Los Angeles-based yoga instructor Ramoni Overton suggests starting with a seated butterfly stretch on a yoga mat as a gentle way to open hip muscles, especially for those who have been sedentary. From there, she recommends forward folds and lunges to pre-stretch the hamstrings and calves. These moves stretch both the front and back of your hamstrings. Overton also suggests practicing ankle flexation, as the ankles are often overlooked in their contribution to splits; flexing them can help you get a little bit lower over time. Louis adds that a basic resting squat is a useful first step for increasing flexibility and stability in the legs and pelvis.
While some discomfort is expected, you should never push into severe pain. Behm advises going to your initial point of discomfort and holding it for 30 to 60 seconds. If you find yourself holding your breath or grimacing, ease off to avoid straining a muscle or ligament. For front splits, warm up and ease into an extended lunge, edging the front leg forward. For center splits, start sitting with your legs in a wide “V” shape, then walk your hands forward and, over time, gradually develop the hip flexibility to eventually lay your torso down on the ground. Once you have managed that, you can begin working on entering the move from a standing position. You can track progress by monitoring the distance between you and the floor week to week. Ultimately, a successful split is about proper alignment, such as keeping the hips as square as possible, and Overton encourages students to measure progress by improved mobility, comfort, and control rather than comparing themselves to others.