The Splits: A Symbol of Flexibility and How to Train for It Safely and Effectively

The splits are one of the most recognized indicators of flexibility, but achieving this position requires proper technique, patience, and regular practice. Here are a few key points and tips on how to improve your flexibility—and maybe even master the splits one day:

1. What is Flexibility and Why is it Important?

• Flexibility refers to the ability of muscles and tendons to stretch and for joints to move through their full range of motion.

• It is essential for injury prevention, proper posture, improved athletic performance, and overall mobility.

• The splits, while a visually impressive goal, are not necessary for a healthy body. However, with proper training, they can be a great way to enhance your flexibility.

2. Why Are the Splits So Difficult?

• Tight muscles, especially the hamstrings, hip flexors, and inner thighs.

• Limited mobility in the hips or knees.

• Tension in surrounding tissues like fascia and tendons.

• Lack of regular stretching and poor technique.

3. How to Train Properly for the Splits

Warm-Up Is Essential

• Never attempt the splits "cold." Warming up the muscles (e.g., light jogging, dynamic stretching, or yoga) is crucial.

Gradual Progression

• Focus on gradual progress instead of “pushing” into extreme positions. Hold stretches for 20–30 seconds, but avoid stretching into sharp pain.

Strengthen Stabilizing Muscles

• Flexibility is more effective when supported by strength. Include exercises to strengthen your core and legs.

4. How Often Should You Train?

• Consistency: Stretch at least 3–5 times per week.

• Duration: Aim for 10–15 minutes of stretching per session, targeting each muscle group 2–3 times.

• Recovery: Let muscles rest—don’t do the splits every day so tissues can recover.

5. Additional Tips to Improve Flexibility

• Breathe Properly: Exhaling helps you relax and release muscle tension.

• Foam Rolling: Use a foam roller before stretching to release tightness in the muscles.

• Patience: Flexibility takes weeks or months to build—it cannot be rushed.

6. Myths About the Splits

• “You have to be naturally flexible”: Flexibility is mostly trainable; genetics play a smaller role. For example, no one in my family is flexible—consistent training got me into the splits.

• “Pain means progress”: Forcing into pain can lead to injury. Stretching should feel intense but still pleasant.

Achieving the splits is a beautiful goal, but what matters most is the journey—regular training, improved mobility, and maintaining healthy movement.

If you’d like a detailed plan with exercises to improve flexibility, I’d be happy to help!

If you’re ready to take your training to the next level—whether for sport, injury prevention, or everyday mobility—feel free to reach out for a personalized training plan or follow me on Instagram for tips and guidance.