Problem with back leg in front split

VinterVild started this discussion · 2/3/2011

I have trouble keeping my back leg straight when I do my front split, causing my hips to open. It is the lower part of the leg that rotates inwards, and even though I really try I can't get it in position with shear strength. Any tips on how to address this? I have no problem when I'm high up but when I get lower it rotates, often without me noticing without looking. Really annoying!

8 replies

MichelleH · 2/3/2011
I've been doing the 'splits in 6 weeks' program and I find a similar problem. Remember that when you're doing splits in a demonstration, you will probably use jazz splits anyway (with the knee turned out) but I agree that for increasing flexibility, you need to keep it straight. When I stretch, I drop down to where my max is and then focus on twisting my upper body slightly towards the front leg to push my hips square. Also, even if it looks like your hips are really open, if your knee and the top of your foot are on the floor, you should be pretty square. OK, I'm no expert, just learning along the way. Hopefully this helps.
Sparklie · 2/4/2011
What I have found in the past with myself and my students is the sickling of the back leg is caused by alignment. Usually the back leg is to close to the midline which cuts off some of the flexibility of the hip flexor. Also bear in mind that the hamstrings may be tight which can cause this too. I have found that if you set your feet up in an L shape (one foot toes pointing forward and the other foot pointing to the side wall giving an L shape) then slide down slowly into the splits it helps keep alignment. The other thing that may help is to settle into the slpits and carfully put your wieght into your hands and very gentally move your back leg outward an inch or two. I hope this helps and makes sense. I can try to put up a video or pictures if that will help.
VinterVild · 2/4/2011
A picture or video would be much appreciated. I stretch my hamstrings before I do the splits, so if they are the problem I am on it :)
EvaRut · 2/4/2011
Here are a few stretches that I like to do that might help:) http://elsieyogakula.files.wordpress.com/2007/02/cobra-on-fingertips.jpg http://elsieyogakula.files.wordpress.com/2007/04/lunge-with-thigh-stretch.jpg http://farm4.static.flickr.com/3274/2934416038_47bac173cc.jpg?v=0 http://3.bp.blogspot.com/_x1atm7EidiM/S9C5y4DlTLI/AAAAAAAAAog/2PfJWuWWRNQ/s400/sport-yoga-pigeon-pose.jpg
VinterVild · 2/5/2011
Thanks EvaRut, I will try them out today :)
Svarri · 2/5/2011
Hi, I have some of the same problem with getting the back leg straight. I would suggest following how splits are done in yoga to make progress on it. Look at how the woman goes into splits in this video http://www.youtube.com/watch?v=8EWACssf7yw (from about 17mins in for the splits technique - but the whole video is a good sequence to follow). This way you don't force the back leg straight at the expense of alignment. When you do end up putting the back foot flat, it's because your leg is straight.
VinterVild · 2/5/2011
Svarri: that looks like a good way to go, I'll sure try it out!
HannahElizabeth · 2/5/2011
I followed a yoga stretching video that is very similar to the one Svarri has recommended. It was very intense and I did feel so much more flexy afterwards. It does work wonders!