This stretching workout plan is designed to help you achieve your front splits. Always make sure to warm up your muscles and joints before starting any stretching session.
Find more stretching instructions at Stretching Main.
Description
First, check out the [Front Split Instruction] to learn how to perform a proper front split.
Perform the following exercises before your gymnastics or martial arts training, as part of your warm-up.
This routine should take 20 to 25 minutes in total.
- 10 minutes – Light running (keep your heart rate at 130–150 bpm)
Then perform each of the following:
- 2 x 30 seconds per leg – Calf Stretch
- 2 x 30 seconds per leg – Quadriceps Stretch
- 1 x 30 seconds per leg – Yoga Trikonasana (Triangle Pose)
- 1 x 30 seconds per leg – Crossed Trikonasana
- 2 x 30 seconds per leg – Bow Step Hip Stretch
- 1 x 30 seconds per leg – Wushu Stretch Kick Stretch (static or slightly dynamic)
- 2 x 30 seconds per leg – Front Split Intents (approx. 80% depth)
Keep your upper body upright and vertical—don’t lean forward. Lower yourself as far as possible without bouncing. This is meant to be a static active stretch.
After Training
After your gymnastics or martial arts workout, repeat each stretch for 15 seconds.
Rest 15 to 30 seconds between exercises.
Weekly Plan
- 3 times per week: Finish the routine with 3 front split attempts. Make the second attempt a PNF stretch.
- 1 time per week:
- Warm up for 15 to 20 minutes, then stretch for a full hour.
- Perform each stretch at least twice as often, and hold some of them for up to 60 seconds.
- Include dynamic stretches or kicks during this session.
- This session is also your flexibility test day.
If you feel less flexible than the previous week, you’ve likely overtrained. In that case, reduce your training volume and intensity during the week.
Advice
- Before starting this routine, review the [Front Split Tutorial] to identify your weak points.
Often, the limitation is in rectus femoris flexibility (hip flexor of the back leg), not the hamstring of the front leg. - Keep your torso vertical as you lower into the front split.
- At the end of your routine, you may add:
- A Front Split Forward Bend (increases hamstring stretch)
- A Front Split Back Bend (intensifies the stretch on rectus femoris and quadriceps)
- Take a hot shower or bath after intense workouts to help muscle recovery.
- Always stretch in a warm environment.
- Keep your muscles warm throughout the session. Jog between exercises, or do squats and other leg movements.
- After your warm-up run, you can also train your hip muscles using ankle weights or resistance bands.
- If you feel very sore the day after your stretch session, do 5 minutes of light stretching in the morning.
In the morning, limit stretches to 70% of your max flexibility and use only static stretches.
Suggestions
- [Front Split Instruction]
- [Side Split Workout Plan]
- [PNF Stretching]
