Gymnastics Flexibility: How To Do A Split

A split is a position where a gymnast separates the legs in opposite directions to form straight line from toe to toe. Gymnasts use splits to develop the flexibility for skills requiring leg and hip range of motion. Also, splits develop the basic straddle shape in gymnastics. We have three types of splits and another close relative:

• Right Leg Split – right leg forward with left leg behind.
• Left Leg Split – left leg forward with right leg behind.
• Middle Split – Both legs out to opposite sides.
• Pancake – Sitting on the floor with legs straddled as wide as possible, with the chest leaned forward onto the floor.

How to Perform a Split

To perform a right or left leg split:

Start in a lunge

Place hands on the floor and straighten the front knee

Slide the front leg out

Lift arms and hold

To perform a middle split:

Start standing

Separate the legs into a straddle stand

Place hands on the floor

Slide both legs in out at the same time

Lift the arms and hold

How to Train Splits

To perform splits we need proper flexibility in a few muscle groups.

• Front of Thigh – quad muscles and hip Flexors
• Back of Thigh – hamstrings and glutes
• Inside of Thigh – groin, adductor muscles

We also need the ability to control the range of motion, so for each stretch we need to also strengthen the opposite muscle groups.

Split Type	Stretch	Strengthen
Right Leg Split	Hamstrings and Glutes of Right Leg Quads and Hip Flexors of Left Leg	Hamstrings and Glutes of Left Leg, Quads and Hip Flexors of Right Leg
Left Leg Split	Hamstrings and Glutes of Left Leg, Quads and Hip Flexors of Right Leg	Hamstrings and Glutes of Right Leg Quads and Hip Flexors of Left Leg
Middle Split	Adductor muscles	Abductor muscles

General Training Program

When improving mobility, I recommend a general training framework as follows:

• Soft Tissue Work – This involves foam rolling or using a tennis ball on a particular muscle. 30-60s per muscle with low discomfort, performed first. For more information, check out this article from SHIFT Movement Science
• Static Stretching – Targeted stretches usually held for 15-30s. Static stretching is how gymnasts classically train their flexibility. Gymnasts can use advanced techniques like PNF Contract Relax Stretching here as well.
• Active Flexibility – Moving through the range of motion without external help. This helps strengthen the muscles that move the body into the positions we want.
• Eccentric Strengthening – Slowly moving into a position while contracting the muscles that are stretching. Eccentrics help to increase a muscles length while strengthening the muscle.

With stretching, a high frequency approach is best. So training at least 3 days a week if not daily will yield best results.

Right/Left Leg Split Training Sample

Soft Tissue Drills

– Foam roll the front, back, and inside of the thigh on both legs for 30-60s per muscle group. Again, try and maintain no more than a low level of discomfort.

Static Stretching

– Hip Flexor Stretch: kneeling with one leg out in front, tuck the hips under and try to pull the bottom knee forward through the ground. Should feel stretch in the front of the hips.
– Quad Stretch: kneeling with one leg out in front, grab the back foot and pull it up to your glutes. Should feel stretch in the front of the thigh.
– 2 sets of each stretch, 15-30s on each leg

Active Flexibility

– Standing Hip Circles: Standing using an object for balance, lift one leg out to the side as far as possible. Then, move the leg in front of the body and lower. To complete, raise the leg forward, bring it to the side, and then lower back to stand.
– Seated Leg Lifts: Sitting in a straddle, put the hands between the legs past the knees and lift the legs up off the floor. Also can be done with each leg one at a time.
– 2 sets of 10 each leg

Eccentric Strengthening

– Split Sliders: Starting from a lunge with the front leg straight, slowly slide as far into your split as possible and hold the split. While lowering, use as little support from the arms as possible and contract your muscles against the slide out. The emphasis is on the slow lowering, and the finish position does not need to be too low.
– 2 sets of 5 reps, with a 5s lower and 5s hold

Category	Exercise	Sets Reps and Tempo
Soft Tissue Drills	Foam Roll Front, Back, and Inside of Legs	30-60s per muscle group on both legs
Static Stretching	Hip Flexor Stretch	2 Sets of 15-30s Each Leg
	Quad Stretch
Active Flexibility	Standing Hip Circles	2 Sets of 10 Each Leg
	Seated Leg Lifts
Eccentric Strengthening	Split Sliders	2 Sets of 5 with 5s Lower and 5s Hold

Middle Split Training Sample

Soft Tissue Drills

– same as right / left leg split

Static Stretching

– Adductor Stretch: kneeling with one leg straight out to the side, slide the straight leg as far to the side as possible and hold. Should feel a stretch on the inside of the thigh.
– 2 sets of each stretch, 15-30s on each leg

Active Flexibility

– same as right / left leg split

Eccentric Strengthening

– Middle Split Sliders: perform the adductor stretch, but perform the slide out very slowly before the hold. Again, contract the muscle through the stretch without using too much support from the arms. The focus in the lower, and depth does not need to be too low.
– 2 sets of 5 reps per leg, with a 5s lower and 5s hold

Category	Exercise	Sets Reps and Tempo
Soft Tissue Drills	Foam Roll Front, Back, and Inside of Legs	30-60s per muscle group on both legs
Static Stretching	Adductor Stretch	2 Sets of 15-30s Each Leg
Active Flexibility	Standing Hip Circles	2 Sets of 10 Each Leg
	Seated Leg Lifts
Eccentric Strengthening	Split Sliders	2 Sets of 5 with 5s Lower and 5s Hold