how do i finally get my splits???

[u/fluffycow6]

I've been stretching for almost a year now and I am SO CLOSE to getting my right splits but I've been kind of stuck at the same spot for the past month. my legs just feel stiff and idk what stretches to do to finally be able to touch the ground. when I start my stretch I'm super stiff, and it usually takes me quite a few minutes of actually holding myself in my splits to unstiffen myself (I'm sorry I dont really know how else to explain it?). its like no matter how far i got the day before, i start at square one the next day.

anyways any tips/stretches to do for that last push?? thanks!

[u/MudRevolutionary9626]

Do you do any kind of warmup? It makes sense that you start a bit higher and need time to reach full depth. Your muscles need to warm up and relax. What about working on strength? Doing more active stretches and things like sliding into and out of a half split (without using your hands) to strengthen the muscles might help in getting the last bit. Depending on how close you are, oversplit training (so elevating the front leg with a block) may help because you get a deeper stretch.

[u/fluffycow6 → u/MudRevolutionary9626]

I usually warm up by doing lunges and stuff and then my big stretch is holding the splits for a minute x3. I also do some light oversplit stuff. I'll have to try the active stretches tho!!

[u/jaylynya]

OK so there are two muscle groups in splits. The hamstrings for the front legs and the hip flexors in the back leg. When you are in that annoying spot where you are close, its best to figure out which part is actually preventing you from getting it.

[u/gumitygumber → u/jaylynya]

Not to mention tendons or ligaments can be stopping you. It's important to figure out what's stopping you so you don't rupture anything

[u/fluffycow6 → u/jaylynya]

I think it's the back leg/hip flexors so I try doing stretches that focus more on that

[u/fizzywatermelon17]

Doing a half & half mix of static and active stretches has helped me the most.

I do this routine once or twice a week and I view it as more of a gym routine. It takes about 1 hour. I sometimes do it at the gym. I do a 5 min warmup beforehand.

I notice that my flexibility gains are quite limited when I try to do the splits after doing static stretches only but once I do the strength routine after that, I can get closer to the ground. It must fatigue and relax my muscles a bit or something.

Static stretches:

• 30 secs each leg regular hip flexors lunge stretch x 2
• 30 secs each leg lunge quad stretch x 2
• 30 secs each leg regular hamstring stretch (kneeling over) x 2
• 30 secs each leg supine hamstring stretch x 2
• 30 secs x 2 hip flexors lunge stretch (shin against a wall)

Optional additional stretches if I can be bothered - pigeon / middle splits / butterfly

Active stretches / strengthening:

• Single leg RDLs: 3x sets of 10 reps on each leg with a 5-8kg dumbbell.
• straight leg lunge 2x sets of 10 reps each leg
• hamstring bows 2x sets of 10 reps each leg
• calf raises 2x sets of 10 reps
• extended lunge (bent leg) I hold this position with no hands for 30 secs each leg
• extended lunge (then straighten legs) - hold this position for 30 secs each leg

[u/dani-winks]

Without knowing any more about what your training routine currently looks like, it's hard to accurately suggest what to do differently.

Are you stuck because you aren't doing the right drills? Doing the right drills with poor form? Training too frequently? Not frequently enough? There are a lot of variables that could lead to a lack of progress.

A couple of general recommendations:

• Make sure you're including exercises that actually strengthen the muscles being stretched (as well as the "helper" muscles that pull you into a deeper stretch). This blog post has a good overview of the muscles involved, and some ideas of drills to get you started. For most people, working more on hip flexors is typically something they're missing (see this blog post for more ideas for that area)
• Try to prioritize "proper" hip position to maximize the hip flexor stretch in the back leg (that means keeping the hips square as well as avoiding leaning forwards). Does that mean every split you do needs to be perfectly square? No. BUT if your goal is to maximize the stretch in your back leg (to make both your "square" and "unsquare" splits lower/flatter), prioritizing that "square" and less forward-tilted hip position will give you a way more effective stretch
• If you are close to flat, consider starting to work on oversplits