Front Splits Routine

FLEXIBILITY – Length 25:00 – Items needed: Foam roller

This flexibility routine will take you through exercises, stretches and tips for your middle splits!

Tips to help you get the most out of this workout:

Always watch the related videos listed before doing any workouts or routines. This will ensure you're familiar with each of the exercises used in the routine.
Track your sets and reps. Don't worry if you can't do all of the reps I suggest. Instead, make sure to write down how many you did so you can try to do one or two more next time.
Suitable for beginner level 2 and up.
A warm up is needed before using this routine.
Make sure you've been cleared by your health professional before starting any exercise programs.
Always leave a day of rest between flexibility training sessions; more is not better.
To increase your flexibility, use this routine 2-3 times a week for 4-8 weeks. If you are new to stretching, you should perform splits training once per week. After at least two weeks, move on to twice per week.

Click the pink text if you'd like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including its description and related video.

Comments

4 comments

Veena10 years ago

Yes, if you pay attention I bet the hips are not squared in one

miglash10 years ago

Hey, Thank you for the reply :) I think I lean quite a lot forward when i practice the normal splits stretch (just because it's easier to hold for me) so the two stretches still seem quite simillar to each other, but i guess not keeping the hips squared might be the difference! I will try to pay more attention to it next time I stretch!

Veena10 years ago

That's a good question! When you're lying down and you've pulled the leg past the hips, this is moving BEYOND where you would be in an upright split. See you when do a Front split the front leg is not moving past the hips, the only time it would is if you were doing an over split, but this is just talking about normal split. Also, often when we do Front splits we cheat when training and open at the hips allowing you to move closer to the floor. This isn't bad, it's just not challenging the same muscle groups anymore, the focus moves a bit away from the hamstrings. So people with tight hamstrings and open hips (good turnout) will prefer a Jazz (open not hips squared) split. When you lay down and grab the leg you focus far more on the hamstrings, and the hips will usually stay more squared when lying. Does that help?

miglash10 years ago

Hey! so I've been doing this stretch routine for a few months and I am slowly getting very close to the front splits (which is very exciting, thank you Veena!!) and I'm just curious about the lying leg grab, because I always can just barely get past the 90 degrees with both of my legs straight, but when i do the splits stretch itself I am maybe only 5-8 cm away from the floor, which i guess means some different muscles stretched in the lying position must be much tighter? I was just curious if anyone knows which ones?

Front Splits Routine

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