While some people make splits look effortless, it is not as easy as it looks. Mastering splits requires regular, dedicated practice to build flexibility and balance, reducing the risk of injury. There are two primary ways to perform splits: the front split and the side split. Each type challenges different muscle groups and you may be surprised to know that this exercise also offers several fitness and health benefits. From improving flexibility and enhancing muscle tone to better overall balance, splits are here to level up your fitness game. So, how to do split? Follow the steps we mentioned below to avoid the risk of injury.

Benefits of performing split

Mastering the splits is not just a part of dancing sometimes, it is a gateway to numerous benefits!

• Increases flexibility: It significantly boosts your flexibility, allowing you to move more freely and comfortably. Due to these benefits, daily tasks like bending, stretching, and twisting can become so much easier.
• Tones muscles: It also tones your muscle and strengthen them, particularly in your hamstrings, hip flexors, and adductors, giving you a leaner, more defined physique.
• Improves balance: Performing splits also improves balance and stability, making everyday activities and other exercises smoother. Plus, stretching deeply into splits can help in muscle recovery and reduce stiffness.

How to do splits?

There are two main types of splits: the front split, where one leg extends forward and the other backward, and the side split, where both legs extend sideways. Each type requires a different technique and consistent practice to gain benefits like flexibility.

Here's how to perform a front split:

1. Start with a warm-up session that includes light stretches to prepare your muscles, especially your hamstrings, quads, and hip flexors.

2. Once done, begin in a forward lunge position with one leg bent in front and the other extended straight back.

3. Slowly straighten your front leg while lowering your hips toward the floor. Keep your back leg extended. You can place yoga blocks or pillows under your hips for support if needed.

4. Make sure your hips are squared and facing forward to prevent strain and maintain balance. Also, keep your abdominal muscles tight to help support your lower back and maintain balance.

5. Get as low as you can into the split, lowering your pelvis towards the ground but do not push so much pressure. Use your hands on the floor for support if needed.

6. Once you are in the split position, hold it for 20-30 seconds. Avoid bouncing or forcing the stretch.

7. Carefully come back to the starting position and repeat it with another leg in front.

Practising split on a daily basis can boost flexibility in your lower body. Image courtesy: Adobe Stock

Here's how to perform a side split:

1. First, do warm-up exercises to prepare your muscles to perform a side split.

2. After this, stand against the wall with your feet wide apart, toes pointing slightly outward. Practice it with support by placing pillows to avoid the risk of injury.

3. Gradually, spread your feet further apart, keeping your legs straight. Use your hands on your hips or a wall for balance.

4. As your feet move apart, gently lower your hips toward the floor, maintaining a straight back and aligned hips.

5. Tighten your abdominal muscles to support your back and help with balance.

6. Once you reach a comfortable depth, hold the stretch for 20-30 seconds, maintaining deep, controlled breathing to ease muscle tension. Avoid bouncing or pushing too hard.

7. Slide your feet back together, then stretch your inner thighs and hamstrings to cool down.

Performing side split is also so much better for flexibility. Image courtesy: Adobe Stock

Warm up exercises to do before splits

Performing warm-up exercises before doing splits is essential in order to loosen tight muscles in your legs. Follow these 5 exercises:

1. Jumping jacks: Perform 1-2 minutes of jumping jacks to increase overall blood flow and elevate your heart rate, warming up your entire body.

2. Leg swings: Stand next to a wall or support and swing one leg forward and backward, then side to side. This dynamic stretch warms up your hip flexors, hamstrings, and adductors.

3. Lunges with a twist: Step forward into a lunge, then twist your torso towards the bent leg. This exercise warms up your hip flexors, quads, and core while improving flexibility.

4. Hip circles: Stand with your feet shoulder-width apart and make large circles with your hips in both directions. This helps loosen the hip joints and surrounding muscles.

5. High knees: Jog in place while lifting your knees as high as possible. This dynamic movement engages your hip flexors and quads and improves overall muscle activation.

High knees can help lose tight leg muscles. Image courtesy: Freepik

These warm-up exercises will prepare your body for the splits by increasing blood flow and flexibility.

7 stretching exercises to do before splits

Before attempting the splits, it's crucial to prepare your body with a comprehensive stretching routine. Here are seven effective exercises to enhance your flexibility and readiness:

1. Standing forward bend

This stretch targets the hamstrings, lower back, and calves, helping to loosen the posterior chain necessary for the splits. Here’s how to perform it:

• Stand with feet hip-width apart and bend forward at the hips.
• Reach for your toes or the floor, keeping your legs straight.

2. Half pigeon pose

This pose opens up the hip flexors and glutes, which are critical for achieving a full split. Here’s how to perform it:

• From a tabletop position, bring one knee forward and place it behind your wrist, extending the opposite leg straight back.
• Lower your hips towards the floor while keeping your torso upright or leaning forward for a deeper stretch.

3. Lunges

Lunges are a resistance exercise that is well known for strengthening the back, hips and legs. It can also increase flexibility in the hip flexors and quadriceps. Here’s how to perform it:

• Step one foot forward into a lunge position, with the back leg extended and the front knee bent.
• Push your hips forward gently to stretch the hip flexors of the back leg.
• Hold this stretch, then switch legs.

It is possible to get wider hips with lunges! Image courtesy: Adobe Stock

4. V-stretch

This stretch targets the hamstrings and adductors (inner thigh muscles), areas essential for side splits. It also strengthens the core, quadriceps, hips and knees. Here’s how to perform it:

• Sit on the floor and spread your legs wide into a ‘V’ shape.
• You can also lean forward, touching your toes or the floor.
• Hold the position for 5-10 seconds and get back to the starting position.

5. Hamstring stretch

This stretch focuses on the hamstrings, which are crucial for both front and side splits. It can also increase the range of motion in the hips and legs. Here’s how to perform it:

• Sit with one leg extended straight and the other bent inward.
• Reach towards the extended leg, keeping your back straight.

6. Butterfly stretch

This hip opener stretch is effective for the inner thighs and hips, increasing the flexibility needed for splits. When practiced regularly, it can also help reduce tension. Here’s how to perform it:

• Sit with the soles of your feet together and your knees bent outward.
• Gently press your knees towards the floor while leaning forward.

This yoga stretch is great for stretching hip muscles! Image courtesy: Adobe Stock

7. Quadriceps stretch

This stretches the quadriceps muscles, improving flexibility in the front leg. It can improve posture and reduce the risk of injury while performing splits. Here’s how to perform it:

• Stand and hold onto a support for balance.
• Bend one knee and pull the foot towards your glutes, holding your ankle.

Performing these stretches before practicing splits will help prepare your muscles, improve flexibility, and reduce the risk of injury!

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