Body Fizzeek

Splits Training

In General

  • Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds
  • Do not 'bounce' when stretching
  • Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min.
    You often find that you will be more flexible the second time around
  • The best way to Increase flexibility is through
    • Static stretching - where a stretch is held at it's maximum for a length of time
    • PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it's maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance
    • Always undertake these stretches under supervision

All exercises should be performed correctly, i.e.: in splits the hips should not twist.

Exercises to Develop Flexibility

The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.

Kneeling Lunge

  • Hips square
  • Body Upright
  • Hands on floor either side of front leg
  • Back knee forced squarely on the floor

Lunge with back leg against a wall/box

  • Keep hips square
  • Push hips to ground
  • Keep shoulders square and tall
  • Keep body upright

Pike sit reaching forward

  • Keep legs straight
  • Keep hips on Floor
  • Lean forward with a flat back
  • Try to reach over toes

Single leg stretch on back

  • Keep hips square
  • Keep hips on floor
  • Gymnast uses own force to stretch
  • Leg not being stretched should be bent

Hip Stretch on a box

  • Keep hips square
  • Pull bent leg to chest whist maintaining force on the straight leg


  • Shoulders square
  • Keep hips Square
  • Front leg facing the ceiling, back leg facing the floor
  • Support hands to be even and behind hip

Forward Splits - Hints and Tips

  • If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further
  • In order to increase flexibility, over splits should be performed with one leg on a height. This height should increase gradually as flexibility improves. Ideas for a height include: a stack of books, a chair, a stack of pillows, a box, a beam/wedge/shape or anything lying around the gym.
  • In order to increase flexibility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day.
  • Remember that quality is important. A good technique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances.
  • I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if you are almost down in splits but not quite. It is also very good to use on your 'bad' leg.

Thanks to Katie Clements
for the pictures

Please be advised where we have linked to other web site we cannot be held responsible for the content or reliability of the link. Listing should not be taken as endorsement of any kind.
We cannot guarantee that these links will work all of the time and we have no control over the availability of linked pages.