Experts Say Consistent Stretching and Proper Technique Are Key to Achieving the Splits Safely

“A successful split is not just about reaching the floor, but maintaining proper alignment, control and comfort throughout the movement.”

Developing the flexibility required to perform the splits is a gradual process that depends on consistent stretching, proper technique and patience, according to fitness and movement specialists. They say the goal should be to improve mobility safely rather than forcing the body into an advanced position.

Experts recommend beginning with gentle mobility exercises that prepare the hips and surrounding muscles before attempting deeper stretches. One suggested starting point is sitting comfortably on a yoga mat and performing gentle hip-opening movements, particularly for people who spend long periods sitting during the day.

Preparing the hamstrings and calves is another important step because these muscle groups play a central role in both front and middle splits. Forward folds and lunges are commonly recommended to stretch both the front and back of the hamstrings while gradually improving lower-body flexibility.

Specialists also advise paying attention to ankle mobility, an area that is frequently overlooked during flexibility training. According to movement coach Overton, regularly flexing the ankles can improve alignment and may help practitioners gradually move closer to the floor over time.

A deep resting squat can also help improve flexibility and stability in the hips, pelvis and legs. Fitness instructor Louis recommends incorporating the position into a daily routine by lowering into a squat with the feet flat on the ground, maintaining an upright back and holding the position for short periods.

Stretching should produce a feeling of mild discomfort but not pain, experts said. According to Overton, the sensation experienced during stretching reflects the muscle being lengthened. However, researchers caution against pushing beyond manageable discomfort.

Exercise scientist Behm recommends moving only to the initial point of discomfort and holding the stretch for between 30 and 60 seconds.

“What we normally say is go to your initial point of discomfort, and just hold it there for 30 to 60 seconds. That’s sufficient,” Behm said.

He warned that severe pain, holding one’s breath or visibly straining during a stretch are signs that the exercise has gone too far. Forcing the body into position or bouncing while stretching may increase the risk of muscle or ligament injuries.

For those working toward front splits, experts recommend warming up thoroughly before moving into an extended lunge. The front foot is gradually moved forward while the back leg extends behind, allowing flexibility to develop progressively. According to Behm, a completed front split is achieved when both legs remain parallel to the floor.

For middle, or centre, splits, trainers advise beginning from a seated position with the legs spread in a wide “V.” From there, practitioners can slowly walk their hands forward, gradually increasing hip flexibility over time until the torso can comfortably rest closer to the floor. Standing entries into the position should only be attempted after sufficient flexibility has been developed.

Experts recommend monitoring progress by measuring the distance between the body and the floor over several weeks rather than expecting rapid improvements.

They also stress that reaching the floor should not be viewed as the only measure of success. According to Overton, correct body alignment is equally important.

“A successful split isn’t just about getting your legs flat on the floor. It’s about reaching the position with proper alignment, keeping your hips as square as possible and feeling supported rather than forcing your body into the pose,” she said.

Overton added that flexibility varies naturally between individuals and encouraged people to evaluate progress based on improvements in mobility, comfort and control rather than comparing themselves with others. Experts agree that gradual, consistent practice remains the safest and most effective approach to achieving the splits while reducing the risk of injury.