Front splits or side splits?
In the front splits one leg goes forward, one back. That takes long hamstrings in the front leg and open hip flexors in the back leg. In the side (middle) splits both legs go out to the sides, and the inner thighs are the key. Most people start with the front splits because the prep stretches are useful in everyday life too.
The prep stretches
These stretches are part of the Splits Prep routine and the 30-Day Splits program in StretchZen. Hold each position for 45 to 60 seconds.
| Stretch | Time | For | Area |
|---|---|---|---|
| Low lunge | 45 sec per side | front | hip flexors |
| Half splits (leg straight, hips back) | 60 sec per side | front | hamstrings |
| Lizard | 45 sec per side | front | hip flexors, groin |
| Pigeon | 60 sec per side | front | glutes, hips |
| Frog | 60 sec | side | inner thighs |
| Seated straddle | 60 sec | side | inner thighs, hamstrings |
A weekly plan to start
Stretch three to five times a week after a short warm-up. On the other days a gentle routine or rest is enough. After two to three weeks, lengthen your holds or go a little deeper in one stretch.
| Day | Session | Length |
|---|---|---|
| Monday | Warm-up + front: low lunge, half splits, lizard | 15 min |
| Tuesday | Gentle full-body routine | 5 min |
| Wednesday | Warm-up + side: butterfly, frog, straddle | 15 min |
| Thursday | Rest | – |
| Friday | Warm-up + front and side | 20 min |
| Weekend | One day Splits Prep, one day off | 10 min |
How long does it take?
It depends on where you start, your age, your sports background and how regularly you stretch – some people need weeks, many need several months. Measure your progress in inches: how far are your hips from the floor? A photo every two weeks tells you more than how you feel on any single day. The American College of Sports Medicine (ACSM) recommends that healthy adults do flexibility exercises for each of the major muscle-tendon groups on at least two days per week – a total of about 60 seconds per exercise, which you can split into several shorter holds.
How to breathe and how far to go
Breathe calmly and evenly through your nose. As you exhale, tension often eases a little and you can sink slightly deeper into the position. A good guide is a clear but comfortable pull: you can keep breathing normally and could hold the position for a while longer. If the feeling turns sharp, burning or radiates, back off. Stretching isn’t a competition – today’s flexibility is your starting point, not your benchmark.
Warming up before a splits session
Before a splits session your muscles should be warm. Five minutes is enough: brisk walking or jumping jacks, then front and side leg swings, lunges with a twist and a few deep squats. Then move into the holds. If you do martial arts, you can use the warm-up for your sport – all 13 StretchZen warm-ups are free.
Common mistakes
- Going into the end position without warming up
- Opening the hips in the front splits – both hip bones point forward
- Bouncing to get lower
- Pushing to the limit every day – muscles need easy days too
- Giving up after a day without progress
Short answers
- Can anyone learn the splits? Many healthy adults get much closer with patience; how far is individual.
- How often should I stretch for the splits? Three to five times a week.
- Front or side splits first? Usually the front splits.
- Do I need to warm up first? Yes, a few minutes of movement gets your muscles ready.