How to learn to do the splits.

How to learn to do the splits

Many people ask how to learn to do the splits. Today I will answer this question. Most of you already know that on this blog we usually talk about mastering the splits in depths. Such as Kinesiology, Biomechanics and Physiology of splits training. However, today we will talk about the basics, and answer your question of “how to learn to do the splits”.

There are three different types of splits:

If you are just starting out learning how to do a split, you are probably wondering what type of splits exist. Well, there are three basic types of splits that beginners are interested in. These 3 basic splits are:

  • Open Front Split, also known as Turned Out Front Split
  • True Front Split, also known as Hanumanasana, Hip Squared Front Split
  • Side Split, also known as Sideways Split, Middle Split, Straddle Split, Center Split, Box Split.

It is very common for most stretching instructors trying to teach you how to do the splits to demonstrate a split and then ask you to assume the position of the split that you are trying to learn. Then try and force your body into a split. This usually leads to pain and lots of injuries. Our system of stretching is completely different. In the EasyFlexibility system we use a specific approach which is a combination of muscle isolation, proprietary Zaichik Stretching Techniques and special Supporting Strength and Movement exercises.

Side Split

how to the side split

Let’s first talk about the Side Split. A Side split, also known as a middle split, center split or box split will have you:

  • Sitting on your glutes with your legs out to the sides.
  • Your toes pointing up.
  • And hips rotated out

This is the most common type of split. There is another variation of the side split, which will have you sitting with your toes pointed forward.

True Front Split

learning how to do the true front split

There are two types of front splits. One is called a True Front Split. The other an Open Front Split. A True Front Split also knowns as Hips Squared Front Split. This type of front split is what most Gymnasts would want to learn.  A True Front Split will have you:

  • Sitting with one leg forward and one leg back
  • The hamstrings and glutes of your front leg will be in contact with the floor.
  • Your quadriceps, as well as your instep and your kneecap will be in contact with the floor.
  • Your torso is naturally facing the front leg.
  • There’s no rotation in your spine.
  • Here your body is simply naturally facing forward.

Open Front Split

learning how to do the open front splits

Now let’s talk about the Open Front Split. Open Front Split is more common in dance or ballet, for example. This type of split will have you:

  • Sitting on the floor with hips open.
  • One hip behind the other hip.
  • Your front toes are pointing up.
  • Your rear kneecap will not be down like in the True Front Split. In an Open Front Split your rear kneecap will be out to the side.
  • In this type of split, it is not your quadricep that is making contact with the floor but, the inside of your knee, and possibly your inner thigh.

How to learn to do the splits:

Now that you are aware of the three types of splits that exist, let’s talk about how to learn to do the splits.

It is very common for most stretching instructors trying to teach you how to do the splits to demonstrate a split and then ask you to assume the position of the split that you are trying to learn. Our system of stretching is completely different. In the EasyFlexibility system we use a specific approach which is a combination of muscle isolation, proprietary Zaichik Stretching Techniques and special Supporting Strength and Movement exercises.

Standard methods of learning how to do the splits:

learning how to do the splits

What you will find offered by various stretching instructors out there is a standard stretching approach of forcing your body into a split.  You will find this case scenario very common, where you go to a stretching instructor asking her to teach you how to do a split only to experience the following.

Let’s take learning to do a True Front Split for example. The instructor will demonstrate a True Front Split and then as, you to assume that position. Of course, since you are just starting out your split will look nothing like the instructors. Most likely you will be high off the floor with your front and back legs bent at the knee and won’t be able to go further into a split. The instructor, however, will either have you hold that position hoping that eventually with a little bit of luck and some miracles you’ll drop into a split. Or worse, they will physically try to force your poor muscles into a split, which most of the time will result in pain and injuries. This is a very basic very primitive approach. However, it is still practiced by various instructors.

A little bit better approach is to focus on the front leg by itself, and then the back leg by itself. Still other instructors will take learning a split a little bit further by using the various modalities such as PNF. Where they will ask you to contract your muscles and then release them and try to go deeper into the split. This has been considered a new method of training for decades. Most instructors do not go past this point. This is the most that they would do for their students.

Learning a Side Split or an Open Front Split would be done the same way except for a different position. For example, for a Side Spit, Middle Split, Box Split or Center Split: A student might try to assume a split when the legs out and hold it and try to drop down to the lowest possible position. Hoping that somehow the muscles will stop fighting him and let him come down into the split. There are people that have been trying to learn the split this way for many years without getting any results.

Through my 30 years of training and teaching how to do the splits, I have seen this many times. If someone is going to apply contractions for example, a person will assume the same position. Then try to squeeze into the floor and come down deeper. As the muscles fatigue and let go a little bit.

Then there is another approach to learning how to do the split. I see this very commonly in Martial Arts schools. Where students would sit in a straddle and they would stretch to one leg touch, to another leg, and then forward. Then try to get deeper into the split. This is a little bit better approach because, at least there is some isolation to the muscles. This approach works better than simply trying to push down into the split without doing anything else.

Is there a better, easier, faster and safer way how to learn to do the splits?

learning how to do the splits

Again our approach is completely different! In the EasyFlexibility system of stretching we understand that if only one muscle is tight this one tight muscle will be the culprit to you doing a split! Therefore, using outdated methods of stretching multiple muscles at the same time will fail and you will not get your split that way no matter how long you keep forcing yourself into a split.  

With the Zaichik Stretching Techniques (ZST’s) we isolate each muscle. The exciting thing about the ZST’s is that it is not just muscle isolation. It is also a very quick way to go deeper into the stretch by getting around the stretch reflex.

If you’re not familiar with a stretch reflex. A stretch reflex is triggered when the muscle contracts. This prevents you from going deeper into the stretch.

ZST’s go around the stretch reflex so that there is no pain and there’s no resistance. What’s more, with our system of stretching at each training session you don’t’ start from square one. Every time you train with our programs you will not only gain flexibility, you will also get to keep your flexibility gains until your next session. Which means, that you will get a little bit deeper into your split at each workout!

The reason that you are able to retain your flexibility is because we use special flexibility and strength supporting exercises with the Zaichik Stretching Techniques. This allows you to retain your flexibility and apply it to your target sport.

In Conclusion

In conclusion there are different ways to learn how to do a split and it is up to you to decide which method of learning how to do the splits you would like to go with.

This Online On Demand Video Training Course Contains:

Side Split Intermediate Program

In this training program you will continue to improve your split going above the 135 degrees that you’ve gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST’s and Supporting exercises to help you keep your newly found flexibility. 

135 – 180 Degrees

Open Front Split Intermediate Program

 In this training program you will continue to improve your split going above the 135 degrees that you’ve gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST’s and Supporting exercises to help you keep your newly found flexibility. 

135 – 180 Degrees

True Front Split Intermediate Program

 In this training program you will continue to improve your split going above the 135 degrees that you’ve gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST’s and Supporting exercises to help you keep your newly found flexibility.. 

135 – 180 Degrees

Look inside this training program:

In each program you will learn:

Mobility Exercises

Mobility exercises for each joint, to keep your joints healthy and lubricated.

Skill Specific Warmup

Skill Specific warmup exercises to gradually prepare your body for a split. 

Zaichik Stretching Techniques

Proprietary stretching techniques, for each muscle involved in a split, so that your flexibility improves right away without pain.

Unique Flexibility & Strength Supporting Techniques

Special techniques that allow you to retain your newly gained flexibility and connect it to your target skill. 

Plus when you sign up for this course you will also get these bonuses:

Stretch180 App

Flexibility Measurement App Online. This app will measure your splits accurately and tell you how many degrees you are progressing each training session. Track your progress. Give you an estimated date for full splits. Keep you engaged and motivated with your flexibility training. And keep you focused on your EasyFlexibility Goals!

Support Group

Access to a Private Support Group: No longer will you train alone. Now you can be part of a group and train alongside other EasyFlexibility practitioners. Once registered for this course you will gain access to a private support group, where you will find 24-hour active community to share your experience with, ask questions and get advice. 

Lifetime Access

Once purchased, this course is your to keep forever! There are no hidden fees and no strings attached. You will not be billed monthly, you pay only one time and get unlimited lifetime access to this program which is kept for you in your very own online library for easy access on any device of your choice, anytime, anywhere. 

Try a Free Zaichik Stretching Technique called ~Content~ from the EasyFlexibility Side Split Training Program right now!

IT’S EASY TO GET STARTED!

If you are ready to do effortless Splits ANYTIME that you wish with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:

  • Intermediate Side Split
  • Intermediate Open Front Split
  • Intermediate True Front Split