"How do I get my splits?" is one of the most common questions young gymnasts ask. The honest answer is: slowly, regularly and without forcing it. Flexibility comes from consistent, comfortable stretching over weeks and months, not from one painful session.
Always warm up first
Muscles stretch better and more safely when they are warm. Spend five minutes getting a little out of breath first: jogging on the spot, star jumps, skipping or a few lengths of the garden. Never stretch cold, straight out of bed or after sitting still for a long time.
A simple splits routine
Hold each stretch for 20 to 30 seconds, breathe slowly and stay at a point where you feel a stretch, not pain. Do both legs.
1. Kneeling lunge (hip flexor stretch)
Kneel on one knee with the other foot in front. Keep the body upright and gently move the hips forwards. You should feel it at the front of the back hip.
2. Half split (hamstring stretch)
From the lunge, shift the hips back so the front leg straightens. Keep the back flat and point or flex the front foot. Hands can rest on the floor or on blocks.
3. Supported front split
Slide the front foot forwards a little at a time, with hands on the floor either side for support. A cushion under the back of the front leg or under the hips helps you hold a controlled position.
4. Straddle sit
Sit with legs wide and knees and toes facing the ceiling. Sit tall first, then walk the hands forwards. Rounding the back to get lower does not help.
5. Frog stretch
On hands and knees, move the knees wide apart with the ankles in line with the knees. Rock gently back. This helps the side split.
6. Butterfly
Sit with the soles of the feet together and the knees dropping out. Sit tall and gently lean forwards from the hips.
How often should you stretch?
Short sessions most days work better than one long session a week. Ten to fifteen minutes is enough. Stretching after training, when the body is already warm, is a good habit.
How long does it take to get your splits?
It varies a lot from person to person. Some young gymnasts get there in a few weeks; for others it takes many months. Age, natural flexibility and how regularly you stretch all play a part. Keep a photo every couple of weeks so you can see progress that is hard to notice day to day.
Mistakes that slow you down
- Bouncing: bouncing into a stretch makes muscles tighten up. Hold still instead.
- Forcing through pain: sharp, pinching or stabbing pain means stop.
- Twisted hips: in a front split the hips should face forwards. A "square" split that is higher off the floor is better than a twisted one that touches.
- Someone pushing you down: never let friends push you further. Partner stretching should only be done with a coach.
Ask your coach
Coaches can see what is holding a split back and can give stretches for your body. If you have had an injury, or stretching causes pain that does not go away, check with a coach or a physiotherapist before carrying on.
