Front Splits in 3 Months

I’m convinced that everyone can learn to do front splits within 3 months—no matter how flexible you are at the start. Most people fail to become flexible because they either don’t know how to stretch properly, don’t follow the right routine, or overstretch, get injured, and give up.

When I first went to China, I lost a lot of flexibility due to strength training and constant soreness. I couldn’t do the splits for a few months. But I did my homework and developed a new routine that I’ve been using and teaching since 1999. Even after I got back into weight training, I continued gaining flexibility. Now I weigh 210 lbs, stretch only three times a week, and I can still elevate my front leg about 15 inches when doing a front split.

I hope this routine helps you too!
The key, by the way, is PNF stretching — the isometric part of the front split is very important.

This routine is intense. Do not perform it more than 3 times per week. If you experience prolonged soreness, add an extra rest day.

For more details on each stretch, visit the Stretching Main page.

Execution

Start with a 10-minute run. Pause the video during your warm-up. Your front split routine begins in 10 seconds:

1. Left Quad – 20 seconds
   Grab your ankle close to your shin and keep your knees together.
2. Right Calf Muscle – 20 seconds
   Fully extend your right leg and keep your heel on the ground.
3. Downward Dog Pose (Hamstrings & Calves) – 20 seconds
   Keep both heels grounded and extend your knees.
4. Triangle Hamstring Stretch – 30 seconds
   Keep both knees fully extended. Avoid rounding your back.
5. Crouched Wushu Hamstring Stretch – 30 seconds
   Extend your right leg and pull up the ball of your foot.
6. Groin Stretch – 20 seconds
   Extend your back leg and lean back. Don’t twist sideways. It’s okay to flex the ankle of the back leg.
7. First Front Split Attempt – 30 seconds
   Lower yourself as far as possible while keeping your hips square and upper body upright. You can support yourself with chairs or your hands.
8. Isometric Front Split Hold – 15 seconds
   In the same position, contract your leg muscles. Try holding yourself without support. Flex and stretch at the same time.
9. Second Front Split Attempt – 20 seconds
   Since your muscles were contracted in the last step, you should now be able to stretch further as you relax.
10. Front Split Forward Bend – 20 seconds
    Lean forward as far as you can.
11. Front Split Back Bend – 20 seconds
    Lean back as far as you can.
12. Third and Final Front Split Attempt – 30 seconds
    If you’re already able to do the splits, try elevating your front leg now.

Variations

• Wushu: Flex the ankle of your front leg in the split.
• Gymnastics/Dance: Point the toes and extend the ankle.

Children should avoid intense isometric holds, as they can strain growing joints.

Advice

Rest 2 minutes, then repeat the same routine on the other side.
Do this up to 3 times per week. On other days, stretch less intensively.

Important Notes on Stretching and Performance

Stretching will not make you slower—it can actually make you faster. The moment you lift your leg, your hamstrings begin to stretch. If you're not flexible, your muscles must work harder to overcome that resistance, which limits both your speed and height.

If you're flexible, nothing holds you back.

Even if your goal is just to kick at hip height, your muscles stretch as soon as you lift your leg. The myth that flexible people are weaker or slower comes from a few misunderstandings:

• Timing: Don’t judge strength immediately after intense stretching. That’s like running a marathon right after heavy squats—it’s not a fair test.
• Muscle Development: Flexibility should not come at the cost of strength. Train both.
• Technique Practice: Flexibility alone won’t let you perform technical moves like a 360° jump split—you also need coordination and practice.
• Muscle Loss Misconception: Some become flexible by weakening or shrinking their muscles. That’s not the goal.

You need strength, speed, flexibility, and proper technique to perform at your best. You only have so much time, and no—you don’t need full splits to be a great martial artist. But you do need to stretch if you want to avoid being weak and stiff.

A Word on Ballistic Stretching

Let’s clear something up:
Ballistic stretching is not about snapping your leg back using a lack of flexibility. It’s a form of dynamic stretching used to increase flexibility by pushing the range of motion. This is especially important for martial arts, where your muscles must adapt to going near their limits.

The idea that you don’t need to stretch because you’re already fast is a myth. If you want to kick hard and fast, don’t let poor flexibility slow down the execution of your technique. Instead of being both weak and inflexible, train your flexibility, strength, and skill.

Yes, perfect technique and power can compensate for limited flexibility—but the best performers train all three.

Suggestions

• 8-Minute Side Split Routine
• Isometric Stretching
• PNF Stretching
• Front Split
• Front Split Forward Bend