Looking for the best flexibility exercises to achieve the splits? Well you have come to the right place. Below is a cumulative list of some of the best stretches you can do to achieve the highly-sought after front splits.
The splits are often revered as a symbol of the pinnacle of flexibility. From beginners to seasoned contortionists, everyone who is aspiring to do the splits can do some of these flexibility exercises in their training.
WHEN SHOULD YOU STRETCH?
Dynamic stretching is a type of stretching that involves movement. On the other hand, static stretching is the type of stretching done where you hold a position for a period of time. Static stretching is best done at the end of a workout, which helps get the recovery process started. We will be focused on static stretching in the poses below.
PRECAUTIONS
The front splits are a challenge of the mobility in our lower bodies. If you have any health problems or injuries to the hips, hamstrings, glutes, or lower back, I highly advise discussing any physical activity with your healthcare provider or physical therapist.
As always, engage your core by thinking about drawing your belly button towards your spine whenever you are doing the front or side splits. This helps to stabilize your muscles and joints and therefore reduce the risk of injury.
Stretching beyond your limits is meant to be done at a slow and controlled pace. Avoid bouncing, overstretching, or having a partner push you too far past your limits. You should feel a sore discomfort and you should NEVER feel any sharp pain. Sharp pain is a sign of overstretching and injury.
Related Post: Can You Become Flexible As An Adult?
THESE ARE THE BEST FLEXIBILITY EXERCISES FOR A BETTER FRONT SPLITS.
1. PYRAMID POSE CENTER
Targets: Hamstrings
- Stand with your feet spread apart wider than shoulder-width
- Bend forward at your waist. Try to keep a flat back as lower yourself.
- Touch the floor in between your feet with your fingers. (Touch the shins or ankles if unable to touch the floor.)
- Hold for 30 sec – 2 minutes
2. PYRAMID POSE SIDE
Targets: Hamstrings
- Stand with your feet spread apart wider than shoulder-width
- Bend towards one leg at your waist. Try to keep a flat back.
- Touch the floor with your fingers. (Touch the shin or ankle if unable to touch the floor.)
- Hold for 30 sec – 2 minutes
- Repeat on the other side
3. RUNNERS LUNGE
Targets: Hips, Quads, Glutes
- Step forward with your right leg and keep your left leg straight behind you. Place your right foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your left hip flexor toward the floor.
- Engage your glutes and abs as this will allow you to push your left hip close to the floor.
- Hold for 30 seconds to 2 minutes.
- Switch sides and repeat.
4. LIZARD POSE
Targets: Hip Flexors, Hamstrings, Quads
- Step your right foot forward to the outside edge of your right hand, coming into a lunge position.
- If you are flexible enough, lower your forearms to the ground. You may use yoga blocks to help.
- Hold for 30 seconds to 2 minutes.
- Switch sides and repeat.
5. HALF PIKE STRETCH
Targets: Hamstrings
- Kneel on your knees and extend your right leg forward.
- Keep your knee straight and bend at the waist.
- Hold for 30 seconds to 2 minutes.
- Switch sides and repeat.
6. HALF PIGEON POSE
Targets: Hips
- Sit with your right knee bent at 90 degrees in front of you. If that is too difficult, you can keep your leg bent at a 45 degree angle. Over time, work towards keeping it at 90 degrees.
- Keep the opposite leg straight behind you.
- Keep your right butt cheek on the floor. Try to move the left hip flexor to the floor. It may not be possible if you are too tight.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side.
7. SUPINE HAMSTRING STRETCH
Targets: Hamstrings, Calves, Backs, Glutes
- Lay on your back with arms by your side and knees straight.
- Lift on leg off the ground, trying to get it up at a 90 degree angle.
- Grabs your calf, ankle, or foot (depending on how stiff you are) and try to pull you toe toward your head. Be sure your back maintains flat contact with the ground.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side.
8. LOW LUNGE QUAD STRETCH
Targets: Quads, Hip Flexors
- Step with your left foot forward into a low lunge.
- Pick up your right foot and take hold of it with your left hand.
- Gently pull your right foot in towards your while sinking your hips for a deeper stretch.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side
9. SUPPORTED SPLITS (WITH YOGA BLOCKS)
Targets: Hamstrings, quads, hip flexors
- From a lunging position, place yoga blocks on either side of your pelvis.
- While holding your weight with your arms on the yoga blocks, slide down into the splits.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side
10. THREAD THE NEEDLE
Targets: Piriformis, Iliopsoas Muscles (Also Called Hip Rotator, Hip Flexor)
- Lie on your back with knees bent and feet flat on the floor.
- Cross your left foot over your right quad, just under your knee.
- Grab onto the back of your right leg and gently pull it toward your chest.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side
11. OVER SPLITS
Targets: Hamstrings, quads, hip flexors
- Even if you do not have your splits, you may still attempt this move with caution.
- Place your foot on an elevated surface and slide into splits.
- Remember to keep your torso straight. Use yoga blocks to help you if needed.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side
12. PIKE
Targets: Hamstrings
- Sit on your bottom with legs extended in front of you.
- Keep your knees straight and toes flexed. Bend forward at the waist and try to touch beyond your toes.
- Hold for 30 seconds to 2 minutes.
13. STANDING PIKE
Targets: Hamstrings
- Stand upright with your feet together.
- Bend forward at your waist while trying to maintain a flat back. Reach for your toes.
- Hold for 30 seconds to 2 minutes.
14. SEATED HALF PIKE
Targets: Hamstrings
- Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
- Reach toward your ankle. Keep your knee, neck, and back straight.
- Feel the stretch in the back of your thigh.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side
15. STRADDLE FORWARD FOLD
Targets: Hips Flexors, Hamstrings, Back, Glutes
- Sit on the ground with your legs apart in a straddle position.
- Bend forward at your waist, trying to maintain a flat back. Reach for the ground in front of you.
- Hold for 30 seconds to 2 minutes.
16. STRADDLE SIDE STRETCH (NOSE TO KNEE)
Targets: Hips Flexors, Hamstrings, Back, Glutes
- Sit on the ground with your legs apart in a straddle position.
- Reach overhead and try to grab your toe.
- Hold for 30 seconds to 2 minutes. Repeat on the other side.
17. STRADDLE SIDE STRETCH OVERHEAD
Targets: Hips Flexors, Hamstrings, Back, Glutes
- Sit on the ground with your legs apart in a straddle position.
- Bend towards on leg at your waist, trying to maintain a flat back. Try to reach your nose to your knee.
- Hold for 30 seconds to 2 minutes. Repeat on the other side.
18. BUTTERFLY
Targets: Hips, Glutes, Back, Thighs
- Sit with upright posture on the floor with the soles of your feet together and knees bent out to sides.
- Hold onto your ankles or feet while you slowly lower your body toward your toes. Press your knees towards the floor and engage your abs.
- Hold this stretch for 30 seconds to 2 minutes.
19. HOLD YOUR SPLITS
Targets: Hamstrings, Hip Flexors
- With you arms at your side, slide your right left forward while simultaneously sliding your left leg backward.
- Hold your splits for 30 seconds to 2 minutes.
- Repeat on the other side.
TIPS
1. WARM UP FIRST
Warming up prepares the body for stretching by increasing blood flow to your muscles. A good warm up leads to “an increased awareness, improved coordination, improved elasticity and contractibility of muscles, and a greater efficiency of the respiratory and cardiovascular systems.”
2. BE CONSISTENT
Consistency is all about regularly stretching. This is especially important when it comes to flexibility as research indicates just seven days of inactivity can lead to stiffer joints.
3. FOLLOW A ROUTINE
After you practice a few times, consider creating a routine for you to follow daily. This will help make your flexibility exercise feel routine and effortless versus difficult.
4. KEEP YOUR PELVIS SQUARE
Ensure that both sides of your pelvis are facing forward. You can imagine that your hips have two car headlights on them, and you need the light to shine straight ahead.
Don’t let your outer hip or glute rest on the ground, as this is a way to “cheat your way” into deeper splits.
Use a yoga block or two to assist you in keeping your hips square as you progress along your flexibility journey.
5. DON’T SHRUG SHOULDERS
If your hands are on blocks, you may try to bend your elbows slightly to help keep your shoulders down. Think about sitting up with a tall spine and an engaged core.
THIS ARTICLE WAS ALL ABOUT THE BEST FLEXIBILITY EXERCISES FOR A BETTER FRONT SPLITS.
With determination and consistency, you can achieve your front splits regardless of whether you are young or old, novice or expert. I hope you learned a lot from this article and that you are inspired to continue your flexibility practice.
