The splits have become a viral sensation thanks to shows like Love Island USA and RuPaul's Drag Race. But before you drop into a split, experts warn that it takes patience, preparation, and a healthy dose of caution.
Ramoni Overton, a yoga instructor and YouTuber, says seeing the splits on TV can inspire people to challenge themselves. However, she stresses that attempting a split without training can lead to serious injury.
Can Anyone Do the Splits?
The splits require significant work and time. Factors like age, genetics, and bone structure play a role, says Emmet Louis, an acrobat turned flexibility coach known as the "Splits Wizard." Even with practice, not everyone will achieve a full split due to skeletal limitations and ligament stiffness.
How Long Does It Take?
Louis advises thinking in terms of 18 months to three years. "People think it should come easy," he says, but realistic timelines allow the body to adapt safely.
What Are the Two Types of Splits?
- Center split: Legs go sideways, stretching the inner thighs and engaging the glutes.
- Front split: One leg forward, one back, stretching hamstrings and hip flexors.
How to Prepare
- Check your motivation: Splits are impressive but not essential for health. They improve flexibility, which can reduce injury risk and daily movement efficiency.
- Warm up: Start with gentle stretches like the butterfly stretch, forward folds, and lunges. Don't skip ankle flexation.
- Listen to your body: Go to the first point of discomfort and hold for 30-60 seconds. Never force into severe pain or bounce.
- Progress gradually: For front splits, ease into an extended lunge. For center splits, start in a wide V and walk hands forward over time.
What Does Success Look Like?
Proper alignment is key. Keep hips square, and measure progress by improved mobility and comfort, not by comparing to others.
"Doing the splits does not provide greater benefits than just having a sufficient range of motion in most of your joints," says researcher David Behm.
With patience and consistent practice, the splits can be a rewarding goal—but safety always comes first.