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How to stretch the Front Split
A front split is when your legs
are extended 180° and one leg points straight forward
and the other leg points straight back. It should not take you
much more than 3 month to achieve the front splits. In most cases
the biggest hurdle is
the flexibility of the rectus
femorisand the quadricepsof
the back leg and not the hamstring of
the front leg. You can use PNF to
get your front splits down faster. If you are looking for other stretching
exercises or training methods, go tostretching
main.
Description: Stretch the Front Split
- Don't extend your hips.
- Keep your upper body vertical.
If you lean forward, you only stretch the hamstring of the front leg
and not the front splits.
The reason why most people can't do the front splits is that the rectus
femoris and the quadriceps of the back leg are not flexible enough.
The rectus femoris is the thin muscle that connects the hip with the
knee on the front side of the leg.
- The back leg has to be flat on the ground ( see
illustration above )
Don't twist out your back leg. Don't do a side split with your back
leg and a front split with your front leg. ( that's actually a
very common mistake )
- In wushu the toes of the front leg point straight
up.
( more intensive variation of the front split )
In wushu you also have to be able to land in a front split after
acrobatic jumps.
- In gymnastics the ankle of the front leg is fully
extended.
(
less intensive variation of the front split )
If you wouldn't extend
the ankles in gymnastics, you would probably get used to a bad posture
when you perform handstands, round-offs, handsprings etc.
Trainer advice: Stretch the Front Split
- Especially when you are far from doing the front
splits, it's difficult to keep the upper body vertical. ( because you
have
to lean forward if you want to support yourself with your hands )
In that case it's a good idea to have 2 chairs
on your sides, so that you can support yourself when you lower your splits. Keep
your upper body upright.
- To make the front split more intensive for the
hamstring, lean forward and grasp your foot.
- To make the front split more intensive for the
back leg, raise your arms and then lean
back. Advanced athletes are able to touch their back leg. ( typical
rhythmic gymnastics stretch )
Related Instructions: Stretch the Front Split
Videos: Stretch the Front Split
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