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Performing the splits requires flexibility in the hips, glutes, and hamstrings. The muscles used to achieve the splits include the hamstrings, hip flexors, knees, and quadriceps. Training for the splits can be a good way to assess hip and leg mobility, and it can increase hip flexibility and range of motion. However, it is important to build up to the splits slowly and avoid overstretching to prevent injury.
| Characteristics | Values |
|---|---|
| Muscles used | Hamstrings, hip flexors, knees, quadriceps |
| Muscle preparation | Dynamic stretching, static stretching, resistance training, tiring out the muscles |
| Muscle memory | The body remembers previous injuries and can tense up to prevent further injury |
| Muscle tension | Tension can be removed at extreme ranges to avoid injury |
| Muscle elasticity | Muscles are elastic and can snap if stretched too far |
| Muscle relaxation | Relaxing into a stretch is important, and can be achieved through breathing and visualisation |
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What You'll Learn
Hamstrings
To prepare for the splits, it is important to stretch the hamstrings slowly and carefully. Warm up before stretching to prevent injuries and allow for a deeper stretch. Focus on quality over quantity when stretching your hamstrings. Avoid sitting for long periods, and train your hamstrings equally with your quadriceps to avoid imbalances.
When learning to do the splits, consistency is key. It takes time and patience to progress to the full splits, and you must listen to your body and only stretch to the point of sensation, not pain. If you have had a previous hamstring injury, it is recommended that you consult your doctor before attempting the splits.
One stretch that can help prepare the hamstrings for the splits is to start in a kneeling position. Curl your toes under and straighten your back knee while holding your pelvis up like a cup. Then, alternate between this position and having your knee on the ground with your back heel towards your bottom. Repeat this cycle 10-15 times.
By focusing on stretching the hamstrings effectively and consistently, you can improve your flexibility and work towards achieving the splits.
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Hip flexors
To perform a split, you need to have impressive flexibility in your hips, glutes, and hamstrings. Hip flexors are a group of muscles that include the iliopsoas and rectus femoris muscles, which are responsible for lifting the knee and bending the hip. They are essential for performing the splits, especially the front splits.
To improve hip flexor flexibility for the splits, it is important to incorporate targeted stretches into your routine. One effective stretch is the "Seeing Through Time" hip flexor stretch. This solo stretch involves straightening the back leg by pressing the top of the foot into a block or roller while keeping the torso lifted. It is important to maintain proper form throughout the stretch to ensure effectiveness and avoid injury.
Additionally, dynamic stretches can help prepare your body for a workout by loosening and warming up your hip flexors. Static stretches may be beneficial for improving flexibility and mobility in the hip flexors after a workout. Remember to listen to your body, maintain control, and only stretch to the point of sensation, not pain. Consistency and patience are key to safely achieving the splits and improving your hip flexor flexibility.
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Quadriceps
To perform the splits, you need to have impressive flexibility in your hips, glutes, and hamstrings. Training to do the splits is a good way to assess your hip and leg mobility.
In both front and side splits, tension is divided between your hamstrings, hip flexors, and knees. However, in a front split, your quadriceps also come into play.
The quadriceps are a group of four muscles located at the front of the thigh: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The quadriceps are responsible for extending the knee and straightening the leg, which is essential for performing a front split.
To improve flexibility in the quadriceps for front splits, it is important to focus on stretching and strengthening these muscles. Here are some exercises that can help:
- ATG split squats: This movement will strengthen the quadriceps, stretch the hip flexors, and improve the health of the connective tissue around the knee joint. To perform this exercise, stagger your feet and lower the back knee towards the floor while keeping the front knee over your toes.
- Front rack barbell split squats: This variation of the split squat utilizes a barbell to increase the load and challenge the quadriceps even more. The front rack position also strengthens the upper back muscles as you stabilize the weight on your shoulders.
- Isometric split squats: This type of training can be done at home with minimal equipment and is ideal for those with injuries or looking to avoid stress on the knee joints. Hold the staggered stance of a split squat for at least 30 seconds, with the option to add weight by holding dumbbells, kettlebells, or a barbell.
- Leg extensions: This exercise can be performed with a machine and focuses on stretching the quadriceps through a full range of motion. Aim for high reps of 15-20 to drive blood into the quads and feel the contraction in the lowest portion of the muscle.
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Core muscles
The core muscles play a crucial role in achieving and maintaining the splits. These muscles, encompassing the muscles surrounding the trunk and lumbar spine, provide stability and reduce the risk of injury, specifically to the lower back.
When performing the splits, the core muscles engage to stabilize the upper body, ensuring a controlled and balanced movement. This is particularly important given the extreme range of motion required in the splits. By activating the core, you create a stable foundation that supports the entire body and prevents unnecessary strain on any single joint or muscle group.
To effectively utilize core muscles during the splits, it is essential to focus on maintaining a neutral spine and engaging the deep abdominal muscles. This helps to protect the lower back and distribute the stretch evenly throughout the body. A strong core also enables better control and balance during the splits, allowing for a smoother and more fluid movement.
Additionally, the core muscles work in conjunction with other muscle groups, such as the hamstrings, hip flexors, and quadriceps, to achieve the full range of motion required for the splits. By strengthening and stretching these muscle groups in conjunction with the core, individuals can improve their overall stability and flexibility, making the splits more accessible and safe.
Developing core strength and stability is a gradual process that requires consistent practice and patience. It is important to listen to your body and progress at a comfortable pace to avoid injury. With time and dedication, anyone can improve their core strength and take a step closer to achieving the splits.
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Calf muscles
The calf muscle is made up of three separate muscles that work together: the gastrocnemius, the soleus, and a third muscle that WebMD does not name. The gastrocnemius and soleus muscles are also known as the triceps surae. The gastrocnemius is a powerful muscle that gives the calf its rounded shape. It runs from the back of the knee down to the heel and is involved in basic movements such as walking, running, and jumping. It also plays a role in maintaining posture and helping you stand up straight.
The soleus is a flat, long muscle that lies deep underneath the gastrocnemius. It is composed mainly of slow-twitch muscle fibres, which provide endurance rather than bursts of energy. Your body relies on these slow-twitch fibres during most daily activities. The third muscle is a deep muscle that lies underneath the soleus and likely functions in conjunction with the other two muscles.
To strengthen your calf muscles, you can perform calf raises. These exercises use your body weight to strengthen and tone the gastrocnemius and soleus muscles. To perform a calf raise, stand with your feet hip-width apart, ensuring that your ankles, knees, and hips are aligned to protect your joints. Press down into the balls of your feet to raise your body upward, keeping your abdominal muscles pulled in to maintain a straight body position. You can increase the intensity of this exercise by performing it on one leg or by standing on a stair or step so that your heels can drop lower than your toes.
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Frequently asked questions
The splits require flexibility in the hips, glutes, hamstrings, hip flexors, knees, and quadriceps.
Dynamic stretching can help prepare your body for a workout by loosening and warming up your muscles. Static stretches may be better for improving flexibility.
The time it takes to learn the splits varies depending on your body and previous movement history. Athletes with experience in gymnastics or dance may be able to master the splits in 4-6 weeks, while others may take longer.
Yes, it is important to progress slowly and avoid overstretching or bouncing to reduce the risk of injury.
Yes, doing the splits can increase hip mobility and flexibility, leading to improved functional mobility and a reduced risk of injury.
