The Different Flexible Splits

To the common person, a split is just a split. Being able to sit on the floor and stretch your legs to the most limber position possible takes a lot of time and effort. Most young gymnasts find getting into splits easier at a younger age because their muscles are more flexible and, with time, they achieve the position while doing other activities such as balancing on their hands or while holding themselves up with bars. There are several types of splits and techniques to achieve all of them successfully.

  1. Front Leg Split

    • The front leg split, properly named as a right leg or left leg split depending on which leg is in the front, is the most common of the splits. It is position is where a leg is stretched completely straight out front with the opposite leg stretched to the rear. Your body is completely upright with arms usually stretched straight out to the side or directly in the air, if in performance position. Achieving this split requires stretching and positioning where your hip flexors are open wide to allow your torso to sit completely on the ground. Splitters who seem to get into position with ease have gone through extensive training, often stretching outside of class to loosen muscles and increase flexibility.

    The Side Split

    • With both legs stretched completely out to the sides, the side split, or middle split, is one that is more difficult to perfect. This position requires an additional set of muscles to extend, opening up the groin muscles along with the hip flexors. Like any of the splits, the process of limbering up these underused muscles requires proper stretching along with a relaxing breathing practice to gain a deeper stretch.

    Over Split

    • For gymnasts who are able to extend their legs beyond 180 degrees, a position of over-split is achieved. This split is achieved in either the front leg split or the straddle, center split position. This process is common for students who practice dynamic stretching, which allows the muscles to contract and stretch so aggressively that the muscles become over-stretched, allowing for an over extension of splitting.

    Important Tips

    • It is important for those seeking to sit in split positions to know their limitations in order to avoid pain and injury to muscles. Many trained gymnasts practice for years to achieve positions that look so simple. Getting stretched is easier when done without the use of a coach or stretching partner as it is much easier for you to determine how far is too far, which causes injury. Build your muscle fluidity and limberness with practice and stretches, but be careful and patient as you progress.