Q&A for How to Do Side Splits

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Question

Can I learn to do these splits if I am overweight?

Community Answer

Indeed you can. With stretching and maybe some light workouts, it is very possible.

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Question

How can I prevent my back leg from bending when I do a side split?

Community Answer

Start slowly and hold the side split a little longer everyday. As you increase your flexibility, your body will eventually get used to the pose and your back leg will no longer bend.

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Question

What can you do if your legs go in different directions when you do the splits?

Community Answer

Do your best to keep your hips and shoulders square.

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Question

Can I learn a side split in 2 months?

Community Answer

I would say yes, but everyone's body is different. If you improve your flexibility by doing stretches and exercises every day, you have a very high chance of managing a side split in or under 2 months.

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Question

If my right knee has a twitching pain during the side splits, what should I do?

Community Answer

Take it slow. Don't push too far as it could damage your muscles even more. Just work on your flexibility little by little and day by day.

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Question

What if I still don't go all the way down?

Community Answer

Keep practicing and stretching. You will gain the flexibility you need to go all the way down if you keep at it.

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Question

How do I know whether I have pulled a muscle during my splits?

Community Answer

If you pull a muscle, you will feel a sharp pain in that muscle that will last for a few days or weeks.

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Question

How can I avoid injuries?

Community Answer

Make sure your muscles are warmed up and (really important) listen to your body. You should feel a little pain in the splits, but if it hurts more than that, don't go further.

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Question

Is this a good way to loosen muscles?

Community Answer

Yes, this is a good way to loosen muscles as you give them more flexibility.

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Question

How can I hold my split for longer than one minute?

Community Answer

You just need to keep practicing every day! Over time, your body will adjust to the stretch and you'll be able to hold the position longer.

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Question

Is it possible to achieve the splits in under a week?

Community Answer

Probably not, though it depends on how close you are to begin with. Don't push too hard.

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Question

I am about 2-3 inches off the ground. Should I just take it slow and keep stretching, or can I just push it at this point?

Community Answer

It's not a good idea to force your body into any kind of stretches. You should always take it slow and ease yourself into it to avoid injury to your muscles.

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Question

How do I stop my front leg from bending?

Community Answer

Just practice stretches every day and it will get easier.

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Question

Can this be done faster than usual?

Community Answer

No. It is not healthy for you to do the splits in a day. Don't listen to videos online. Those people already know how to do their middle splits.

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Question

Is it normal if my legs hurt from after doing some split workouts?

Community Answer

Yes. A bit of muscle ache after a workout is a sign you got a good workout.

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Question

Is it better to do splits with squared or open hips?

Community Answer

Square splits are easier. However, it's easier to initially begin with side splits. I recommend stretching out your worst leg first before focusing on improving your better leg, gradually moving into a square split.

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Question

Does it matter if my back foot does not have the top of my foot touching ground?

Community Answer

It does not. You still have the middle splits even if your foot is in the wrong position.

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Question

I did those stretches and now after 3 weeks of hard practicing I am still only 80% into my split.

Community Answer

Learning how to do a split takes lots of practice. Try to stretch every day and soon you will get one. Don't push yourself too hard. If it hurts too much to do a split, try to stretch more and get out of it a little.

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Question

How much pain should I feel?

Community Answer

It really depends on you, as this will vary from person to person based on your experience doing splits. Make sure you are stretching, as this should reduce the amount of pain that you feel.

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Question

I had pins put in my hips at ten years old because the bone was slipping out of its socket. Now, I cant grab my heel. I also feel restricted. Can I ease my way with stretches into a split?

Community Answer

You should talk to your doctor first.

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Question

Can you still do the splits if you are a teenage male?

Community Answer

No matter who you are and how old you are, you can train yourself to do the splits.

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