How to Do a Jazz Split Dance Move for Beginners

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With expert tips on warming up & doing the splits safely
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The jazz split is a classic dance move that's been around for decades. But now that TikTok has gotten a hold of it, it's become a global breakdance trend! Let's teach you how to do a jazz split without getting hurt, with stretching and warm-up tips from gymnastics instructor Tanya Berenson and health and fitness specialist Greg Maurer.

Do a Jazz Split: Quick Tutorial

Stand up and face left. Kick your right leg out, then bend it at the knee. As you bring your right leg back, hop on your left leg, land with your feet spread apart, then slide down with your left leg stretched out and your right leg bent to the side. Put a hand on the floor on either side of your torso for stability.

Section 1 of 4:

How to Do a Jazz Split

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  1. 1
    Sit down, bend your right leg behind you, and stretch your left leg out. Rest your hands on the floor on either side of your torso to help support your weight and avoid falling straight down onto your crotch. This is the position you'll land in when you do a full jazz split from standing. [1] Berenson recommends sitting for at least 3-5 minutes in a split position like this one to let your muscles get used to the stretch.
    • Rest the side of your left knee on the floor when you bend your left leg back. Never come down in a jazz split directly on top of your kneecap. That's one of the ways you can injure yourself! [2]
  2. 2
    Stand up, face your body to the left, and kick your right leg out. Make the kick low and slow, not high and fast. Then bend your knee and bring your leg back in toward your starting position. [3]
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  3. 3
    Hop up on your left leg and drop into the jazz split. As you bring your bent right leg back from the kick, hop on your left leg, land with your feet spread apart, then slide into the jazz split. Stretch your left leg out and bend your right leg to the side. Lower your hands to either side of your torso onto the floor to catch yourself. [4]
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Section 2 of 4:

How to Warm Up for a Jazz Split

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  1. 1
    Perform hip hinges to warm up your hamstrings. The hamstrings are 3 muscles on the back of each thigh. These help you extend your legs as well as bend your knees when you walk, squat, climb, and do other physical activities. [5] They're also one of the most important muscle groups to warm up before doing a jazz split. Maurer recommends doing hip hinges to target this area. Here's how to do a hip hinge: [6]
    • Stand up straight with your feet shoulder-width apart. Make sure your spine is stacked and your core is engaged.
    • While keeping your back straight, bend over (or hinge) at the hips at a 90-degree angle and relax your arms slightly so they dangle. Next, squeeze your glutes (the muscles in your buttocks) to help you rise back into a standing position. As you rise, bring your arms back into a neutral position on either side of your torso.
    • Repeat this movement 10 times for up to 3 sets.
  2. 2
    Do lunges to warm up your hip flexors. Hip flexors are muscle groups that stretch across the front of your hip bones. They are responsible for helping you lift your legs and bend your knees. [7] Maurer recommends doing lunges to warm up your hip flexors before doing a split to become more flexible and protect yourself from straining. Here's how to perform a forward lunge and maximize your hip flexor stretch:
    • Start in a standing position, then take a big step forward with your right leg.
    • Lower your body until your left knee touches the floor and your right knee is bent at a 90-degree angle.
    • Pause in the downward position and raise your left hand above your head for a few seconds. This, according to Maurer, will help you get "more of a stretch in the hip flexor areas."
    • Lower your arm back down and then push yourself back up into a standing position with your right foot.
    • Repeat the forward lunge on the opposite leg. If you're a beginner at lunges, limit yourself to 10-12 repetitions per leg for 2-3 sets. [8]
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Section 3 of 4:

Different Kinds of Splits

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  1. 1
    Forward split Do a forward split by getting down on your knees, then stretching one leg forward. As you do so, stretch the other leg back as far as you can. Hold this position for 30 seconds. If you feel like it, repeat the split with the opposite legs.
  2. 2
    Center split To do a center split , start in a squatting position. Then, using your hands for support, slowly slide each foot out to either side of your body as far as you can. When you're fully stretched out, try to lower your groin area to the floor, then roll your hips so you're sitting upright. Try to keep your torso and legs straight. Return to a squatting position when you feel like you need a rest.
  3. 3
    Wall split To prepare yourself to do a wall split , lay on your back on the floor in front of a wall. Stretch your legs up and rest your heels against the wall, then slowly spread your legs apart. Stretch them as far apart as you can. When you can't spread them any further, hold them in that position for 20-30 seconds.
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Section 4 of 4:

Other Popular Dance Tutorials

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  1. Explore even more amazing dance moves. Now that you've mastered the jazz split, why stop there? From break dancing to swing dancing to club dances, there's no end to all the moves you can learn. Impress your friends, relatives, and other party-goers with your dance floor rizz by learning from these groovy tutorials:

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      References

      1. ↑ https://youtu.be/VnQVWmMKJXA?si=-oTTrhGHda86SGi2&t=22
      2. ↑ https://youtu.be/VnQVWmMKJXA?si=Vo8U8om0M5IdDhuc&t=82
      3. ↑ https://youtu.be/VnQVWmMKJXA?si=OcLPg9hSHdHAWoWa&t=42
      4. ↑ https://youtu.be/VnQVWmMKJXA?si=K3RZ2qVXcN9PCGqX&t=57
      5. ↑ https://my.clevelandclinic.org/health/body/21904-hamstring-muscles
      6. ↑ https://youtu.be/sinpFajtRPw?si=_PUuHzC80jZu-XZe&t=11
      7. ↑ https://rightasrain.uwmedicine.org/body/exercise/hip-flexor-strain
      8. ↑ https://www.acefitness.org/resources/everyone/blog/6971/5-lunge-variations-for-leaner-legs/

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