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

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

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

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:

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?

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.

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