10 Flexibility Tips to Help You Achieve Front Splits

 Written by Jen McGrath (Pole and Flexibility Instructor)

Achieving front splits is a goal for many dancers, aerialists and fitness enthusiasts, but it can seem like a daunting challenge if you don’t know where to start. Flexibility plays a crucial role in mastering this move, and with the right approach, training and determination I promise you that anyone can make significant progress. Whether you’re a beginner or looking to refine your technique, these 10 flexibility tips will help you achieve the front splits.

 

Understanding the Muscle Requirements for Achieving Front Splits

Let’s kick this off by talking about what it will require of your muscles to achieve the front splits. A front split is a square split meaning that both the hip bones will be facing forward unlike in an open split where the back hip is facing sideways. In the front splits, several key muscles are actively engaged and stretched. The hamstrings of the front leg are stretched as the leg extends forward, while the quadriceps and hip flexors of the back leg are lengthened as the leg stretches backwards. The gluteal muscles and adductors help to stabilise the pelvis, ensuring proper alignment, meanwhile, the core muscles engage slightly to maintain balance and prevent the lower back from arching excessively. The iliopsoas, a primary hip flexor, plays a crucial role in enabling the backward extension of the rear leg.

In short, your muscles will be doing this:

Back leg

Strengthening

• Glute Maximus
• Hamstrings

Stretching

• Hip flexors
• Quads

Front leg

Strengthening

• Quads
• Glute medius

Stretching

• Hamstrings

10 Tips For Achieving Front Splits

1. Equipment Needed

The equipment you will need on hand to improve flexibility and achieve your front splits include:

• Yoga blocks x2

• Resistance band – The Olra resistance band is perfect for this

• Foam roller

• Yoga mat

2. Schedule

Scheduling your training days will really help keep your training on track as well as keep you motivated. If you are a complete beginner, I recommend that you plan your training in for twice a week and work your way up to 3-4 times a week as and when your body feels ready to do so.

Flexibility training does require dedication so setting that time aside during the week will definitely help you to achieve your goals. The only thing I can’t tell you is how long it will take for you to get there as everybody and every body is different. It all comes down to the fact that you will achieve the splits as and when your own body allows.

3. What to Wear

Wearing the right clothing is crucial for comfort and ease of movement during your flexibility training. I highly recommend Olra Activewear, especially their Signature Jumpsuit, Essential Leggings and Signature Sports Bra. These pieces are some of my favourites for training because they offer the perfect blend of comfort, support and flexibility.

 

Shop Here:

• Signature Jumpsuit
• Essential Leggings
• Signature Sports Bra

4. Goals 

Writing down your flexibility goals can be incredibly beneficial, as it helps you visualise where you want to get to and adds a little bit of excitement to the journey. My initial goal, at the age of 27, was to achieve front splits, and from there, my passion for flexibility training has just grown and grown.

Consider using:

• A mood board
• A personalised goal spreadsheet
• Notebook
• Post-its popped up around a mirror you use a lot at home
• Notes tacked up in your studio

5. Warming Up

Warming up the correct muscles is incredibly important when it comes to getting into the splits – we want to make sure that the muscles are fully prepped for the position. I particularly love to include a lot of active exercises in my training as this is a great way of strengthening the muscles required.

You should consider adding these exercises into your warm-up:

• Pulse raiser – high knees, jumping jacks, jogging on the spot, walking lunges

• Mobility exercises for lower body – clam lifts and hip circles, reverse nordics into seat, side lunge rotate to full lunge, horse stance side to side rocks

• Active exercises for quads, hamstrings & glutes – single leg quad lifts, glute lifts, half bridge lifts, lunge with heal lift

• Nerve Glides – see examples here

• Foam roller/ Trigger point ball after the above is done

You can find plenty of ideas and video demonstrations over on my Instagram page

*If you are unsure about any of these exercises I would recommend asking a qualified coach to help you.

6. Cool Down

Cooling your body down is just as important as warming up. For my cool down I like to do something called active exercises. This involves carrying out half the reps I do for my warm-up (above) with around 50% less power, followed by some very light static stretches such as hamstring and calf stretches and finishing with deep breathing exercises.

7. Get to Know Your Body

It is really important that during training we fully switch on and listen to what our bodies are telling us. We won’t always perform the same way each week and that’s perfectly ok. Tiredness, stress, menstrual cycles/hormones, injuries and nutrition all play a big role in how our body functions and if yours is saying no, accept that and take the rest it needs. This could mean simply making your training session a little shorter or less impactful or skipping the day altogether.

You also need to be aware of how your body feels during stretches and be particularly careful not to push through any worrying pain – avoiding injuries is paramount.

*Any worrying pain should always be checked by a professional sports therapist.

8. What You Should Be Feeling and Looking Like in a Stretch

During the splits, we never want to experience pain. Stretching to a mild discomfort, yes, but stretching to the point of sharp pangs and breathlessness, no. I always teach my students that they need to move into the stretch slowly and in a controlled manner. To assist the move you can take your yoga blocks and place them close to your hips, in line with your shoulders whilst lifting your chest. This will ensure that you aren’t favouring the hamstring of the front leg and are evenly distributing your weight. The yoga blocks can also assist you out of the splits.

Due to the positioning of front splits, your body can naturally react by opening your back hip to make the move easier. To correct this, contract your glutes and hamstrings on your back leg, you should notice your hips beginning to square which will allow the hip flexor of your front leg to safely lower down.

Always remember to breathe throughout any stretches and only hold them for around 15-30 seconds at a time. Come out for a rest and then repeat this twice more on both sides.

9. Documenting Your Journey

I find that it is really handy and rewarding to take videos and photos during my training sessions. This helps me to correct my alignment and to also track my progress. Don’t panic if you see a little regression this is very common but you will get there eventually, just keep going. I also want to note that it is really important to focus on your own journey and never compare yourself to others, like they say, comparison is the thief of joy and we don’t want to take the joy out of flexibility or dancing. With a little patience, plenty of routine and dedication it will all come together in time.

 

10. Recovery

Make sure that you set aside rest days during your week in order to allow your body to rest and recover – this is especially important if you are new to flexibility training.

Fatigue can lead to injuries and nobody needs that, so we want to make sure we are giving the body time to reset. You can achieve this by:

• Fuelling your body with the right foods and a balanced diet
• Drinking plenty of water
• Getting enough sleep each night
• Using magnesium salts in your bath
• Using a foam roller to ease the muscles that require it
• Seeking professional advice for aches and injuries

Weekly Front Splits Training Example for a Beginner

Monday – Full splits training

Tuesday – Rest day

Wednesday- Light stretch

Thursday – Rest day

Friday – Full splits training

Saturday- Rest day

Sunday – Light stretch

*This is just a guide, feel free to mix this up any way that works best for you and your lifestyle.

 

Achieving your front splits even as an adult is possible, I am proof of that, all it takes is a little bit of focus, time and dedication and you’ll soon be sliding into those splits with ease and confidence.

Good luck and happy stretching.

Jen x

About The Instructor: Jen is a qualified pole and stretch instructor with 14 years of teaching pole and 7 years of teaching flexibility under her belt. She runs classes in Alton and Godalming and offers private and small group lessons as requested. Jen shares lots of videos, tips and tricks over on her Instagram page and is passionate about showing that pole and stretch is for everyone. Jen is also a valuable member of the Olra Ambassador Team.