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 femoris and the quadriceps of 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 to stretching 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

• Front Split Workout Plan
• Straight Stretchkick
• Bowstep - Hip Stretch
• Back Bridge
• Scissor Split Stretch - Spread Leg Forward Fold

Videos: Stretch the Front Split

• Video Section

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