How I Learned The Full Splits in 30 Days

In this video, I show you how I was able to learn the full splits in 30 days of stretching, using a short, simple, and straightforward stretching routine that I put together! With this routine, I was able to increase my body flexibility and achieve the full splits as a complete beginner, in just a few short weeks! :)

I have never really been the most flexible guy, but I've always admired and wanted the ability to do the splits. So one day, I decided to challenge myself to learn the full middle splits as quickly as I could (while still being safe!!!). And with a bit of commitment and a lot of effort, I was able to increase my flexibility by a surprising amount in just 4 weeks! Hope you enjoy the video and find some value in it!

This is my first time ever doing something like this (recording, editing, and speaking in a video) and even though it was a difficult, slightly embarrassing, and sometimes frustrating process, I quite enjoyed it and I'm proud of the end result! If you'd like to see videos like this, let me know with a like and a comment! And don't forget to SUBSCRIBE!

And if you have any tips that you would like to share, post it in the comments! Hopefully, it will be helpful to myself and everybody else!

Here are some resources that I found useful in the stretching process:

Where I get my ROYALTY FREE MUSIC FOR YOUTUBE (Get a 30 day free trial!):

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Note:
I am really sorry for any audio or visual issues! I've never done any kind of video editing before so this is a whole new world for me. With a little time, I'm sure I will get better! :)

[HenryHaoVo]

Thank you all for the kind words and actual constructive criticisms! I've received a lot of FAQs in the comments (future videos, flexibility, appearance, etc.) so I thought I'd pin a detailed comment to address them all together! I'll also be attaching my stretching routine from the video in words, at the end of this comment. Hope this helps to clear up a few things! :)

Subscribe for more content! And follow me on my social medias to keep up with me in the future!

❓❓❓FUTURE VIDEOS ❓❓❓

1: We need to see more videos! Start posting more videos! When's the next video?
A: I'm so happy to see such widespread interest in more videos from me! I've been waiting on some equipment and items for videos to arrive (delayed in the mail 😑) but as soon as those things come in, I'll be right back to recording! Not to mention, it's been raining almost every day where I live... 🙄😪 In the meantime, I've been spending my time learning more about editing, cameras, etc. I hope to start posting more videos by the end of June...? I'm still really new to YouTube and video production so I know it's going to be rough in the beginning, but I'm excited to start growing as a content creator, and I hope you join me for the journey! 😁❤️

2: You should learn to backflip! You should learn the handstand! You should learn-...
A: I have a HUGE list of skills I want to learn in the future! I can't wait to share my experiences with them on the channel. If you have a skill that you're interested in seeing me learn, leave me a comment and I'll try my best to learn it someday!

❓❓❓FLEXIBLITY/STRETCHING❓❓❓

3: Can you post a video of your stretching routine?
A: Unfortunately, I don't think I'll be posting a separate video just for my stretching routine. I hope to focus this channel on learning all kinds of interesting and unique skills, not flexibility and stretching videos. There are a ton of greats channels focussing around that topic already. But like I said, my PERSONAL routine will be at the end of this comment in as much detail as possible!

4: Did stretching make you taller?
A: Nope! I can see the logic behind this question, but for me personally, achieving the middle splits did not stretch the overall structural length of my legs. Still just a short guy! 🤪

5: Does age matter for stretching?
A: I believe yes and no. Generally, becoming flexible and mobile is much easier at a younger age. But that doesn't mean that you can't become flexible at an older age! It just might take more time than it would take someone in their youth, to achieve a certain amount of stretch. I'm not a medical professional of any kind, but this makes the most sense to me!

6: Were you flexible as a child?
A: Not really. I wasn't as stiff as a board, but I certainly wasn't at all capable of doing the splits.

7: Your starting position is already pretty deep!
A: I personally didn't think my split was deep to begin with, but I do realize that everyone is starting from a different beginning. I never tried to do the splits before this challenge, but I have been pretty athletic my whole life, so I guess my body already had a natural tolerance for a bit of stretch...? Outside of this, I do exercise regularly and do a quick full body stretch after every workout (but I've never actually focussed on any kind of split training)!

8: Can I get my splits in a month too?
A: Like I said in the video, everyone's bodies are different! You shouldn't focus on the timeframe, just the end goal of achieving your splits. I was able to achieve my splits in 30 days of stretching, but you shouldn't compare YOUR body to MY body. Even if it takes you a full year of stretching, you should be proud of your own body for being able to reach your goals in the end. :)

9: What happens to your testicles when you're in the split?
A: Contrary to popular belief, the testicles aren't actually really involved or affected in the process. They just rest in the front of your crotch as they do regularly. The part of my body that actually makes contact with the ground, is the area between my crotch and my bum. Hope that clears things up 😂

10: Can you learn to nut punch like Johnny Cage?
A: As hilarious as that would be, I don't think that "skill" merits its own video on my channel 😂

11: My knees/hips/thighs are hurting when I stretch. What do I do?
A: I'm not a medical professional of any kind. The only kind of discomfort I experienced during the stretch was from my hamstrings and hip flexors actually stretching, and the first few days of soreness that passed on its own. Again, this video only documents MY PERSONAL experience and routine. I'm happy if it can help, but I'm not saying this is the #1 go-to stretching routine for everyone. If you are in actual pain, I would recommend speaking with your doctor!

❓❓❓PERSONAL & APPEARANCE ❓❓❓

12: You have a lot of acne. Yucky! Ew! Gross!
A: I'm not offended or phased by people commenting on my acne, but I feel unprompted comments on others' physical appearances is all around unnecessary... These kinds of words can really hurt someone's confidence and make them feel self-conscious. Telling someone they have a lot of acne will almost always be taken in a negative way, even when it's "not meant as an insult." It just isn't helping anyone... There's a saying that I really like and I'd like to share it here: "If someone can't fix something about their appearance within a few seconds, then you shouldn't say anything about it."
For my personal acne, I've been on acne medication cycles twice before, and the results were great and long lasting! But the side-effects of the medication were pretty painful/irritating to me. Additionally, those treatments can be expensive, and can become more dangerous after multiple cycles.
Most of my acne is just genetic. I eat a balanced diet, drink a much higher than average amount of water, sleep an adequate amount, exercise regularly, and keep a proper skincare routine. Despite all fo this, my acne tends to flare up from time to time, and I'm okay with it. Additionally, most of the marks on my face are actually just post-inflammatory hyperpigmentation ("acne scars"), as opposed to actual acne bumps. While there are available treatments to fade scarring more quickly, they can be quite expensive like I said. I am okay with my own appearance, and my scars will fade with time and standard skincare products. 🙂❤️

13: Dude, you look exactly like Tenz. Dude, you look exactly like Jay from ENHYPEN.
A: I think it's just the long hair, round glasses, and the fact that I'm Asian 😂👌

❓❓❓MY STRETCHING ROUTINE❓❓❓

Below is the stretching routine that allowed ME to achieve my full middle splits. Like I've said before, I'm not a medical professional, nor am I a flexibility expert. I am just an average guy who spent some time researching to put together a stretching routine to achieve the splits. You are free to use my routine a guideline to shape your own routine, or you can follow it exactly. Either is fine! Instead of listing the amount of sets per exercise I did, I will just be listing everything I did in order. If you go down the list, that will be exactly the amount of sets I did in total.

(Warmup ~ 2-3 MIN)

12-15 - Front-to-back leg swings (L)
12-15 - Front-to-back leg swings (R)
12-15 - Front-to-back leg swings (L)
12-15 - Front-to-back leg swings (R)
12-15 - Side-to-side leg swings (L)
12-15 - Side-to-side leg swings (R)
12-15 - Side-to-side leg swings (L)
12-15 - Side-to-side leg swings (R)

(Pre-split stretches ~ 10 MIN)
1 MIN - Horse stance/squat
1 MIN - Standing hamstring stretch (L)
1 MIN - Standing hamstring stretch (R)
1 MIN - Kneeling hip flexor stretch (L)
1 MIN - Kneeling hip flexor stretch (R)
1 MIN - Horse stance/squat
1 MIN - Standing hamstring stretch (L)
1 MIN - Standing hamstring stretch (R)
1 MIN - Kneeling hip flexor stretch (L)
1 MIN - Kneeling hip flexor stretch (R)

(Split stretching ~ 20 MIN)
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest
1 MIN - Split hold
1 MIN - Rest

I hope this helps! :D

[Tototechgame]

Imagine training the splits for 10 years doing martial arts and you still cant to them then a Asian dude comes along and does it in a month

[belovedaimee]

I’m so glad u talked about the moments where your flexibility plateaued for a bit and the little anatomy lesson, I’m so motivated!

[shara]

-leg swings
- 2 min horse stance
-hamstring stretch two min each
- hip flexor stretch 2 min each
- roll out thighs for 1 to 2 min
- jump into split, 1 min stretch 1 min rest for 10 min

[drake]

bro made three great videos and dipped. i hope he's doing well these days

[surry]

His starting position is way better than most people to begin with!

[manojperumarath]

For all those who are trying this never skip warm up, I had skipped it and gone directly to split which caused damage in my ligaments and took almost six months to recover completely. Be safe ❤️

[JustAgnes]

As a dancer and dance teacher I have isues with this video. Someone in the comments mentioned the lack of external rotation. This is much more complex then that. Partially true though. The problem is straining your knees if you just streach like this and don't know how to properly use your muscles while also keeping your torso all the way up, which is also putting much more strees on your knees and lower back. I would just lean forward for better supprot and more controll. What I see in the video are some moments where you have some worriesome side knee extentions: your knees go deeper to the floor, but hips stay as they were. This leads to a lot of knee pain in the future. I would advice to start from the straddle (also if trained properly usually easier to achive) and then progress into middle splits. But also be careful of too much external rotation in your hips, meaning for example if you get in your middle splits, get your torso to the floor and then try to rotate out, that is too much. The differnce is not really where your knees are facing, but what is the possition of your hip bones. In both middle splits and straddle there is the same rotation going on, you just achive it by either pushing you hips back or rotating your legs out. Anatomically this is the same movement leading to "unlocking" your hips. In the video you are doing doing it both ways.

Bigger issue though is the exercises prior to splits. The warm up is waaaay too short. You can't just swing your legs a couple times and get into it. Not if you are a bigginer with no real spot experience. Even then, high risk of injury. The stretches you do prior don't really do much for your middle splits. Even the rolling dosn't go to inner thighs and glutes. There are no hip mobility exercises essential for middle splits. You stretch the muscles that don't really play significant role in the middle splits. So the results come mostly form sitting in your splits 10 min. a day. That being said, although results are great, without natural predisposition and with no experience, this can end really badly for someone.

Don't do it at home, not like this, not if you are a begginer, just go see a professional to work on this. Also, please strenghten with your stretching. It will help preventing injuries.

[Asterdrawzz]

This does give me confidence now. I have been stretching for over 60 days and still haven't gotten my splits but have seen significantly better results, getting closer everyday!

[ovfcsde]

3:49 *"don't compare yourself to anyone else"*

Man, this is like the ultimate life hack for reaching life achievements and generally being happy and content with your life!

[lifetimeskater]

I started this a few days ago and it seems to be the only tutorial that is actually working for me! Thanks bro! I've watched so many other people talk about this and it seems they don't fully understand what they are teaching or how to teach it.

[juliekrol]

I love how you made this into something enjoyable to learn, most people take the fun out of everything and make it so technical. We should all just act like a child at times, makes life so much better ❤

[maggiepegg]

A way my gymnastics coach had us get used to our middle split was to sit in a V position and raise our legs into the air and then do small circles. This helped us get used to rotating our hips so we could go down further and it also helped us gain more strength as well!

[thomasjames]

"Finally, on day 29, this happend..."
*balls touch the floor*
*Screams*

[akioman]

As a student of a taekwondo class, I recommend keeping your toes up to feel more burn and progress slightly faster

[TheSweetPretty]

My daughter has been working on her middle splits for over a year. I found your video today & guess who finally was able to get all the way down this evening using your routine!!! Thank you so much 😊

[MrAkafful]

2:08-2:32 You’re the first YouTuber I found that addressed this, I’ve been trying to do the splits and wondered why it felt like my thigh and hip bone collided, and you were the first person to address the science behind it.

[rio.]

For everyone trying this out, make sure to turn out your legs as much as possible!! Try to get your knees to face upwards and NOT forwards

[DraeaTube]

Thank you SO MUCH! This has been a goal of mine for so long but until your video I never found a protocol or a detailed enough explanation that made it seem achievable. This is genuinely the best resource I have ever seen. Cannot thank you enough!

[Spiriax]

Never having been flexible in my life, I decided to start stretching with this video as my first inspiration. I'm now more than a year in and I'm finally seeing progress, but I would like to share the things I've learned:

Don't forget warmup. I understand if you just want to stretch, but jump on the same place a couple minutes without working up too much of a sweat works for me.
Also as illustrated in this video, make sure to stretch closeby muscles and antagonistic muscles. Not only will it make it easier for the muscles you're aiming for, but if you do some unintended movement during heavy stretching you're much less likely to hurt yourself if closeby muscles are properly warmed up.

Do not keep stretching for many minutes on end, which is what I did starting out. I would just try to push for minutes. Instead, go down as far as you can, hold it for 20-30 seconds at your limit, and go back up. Repeat 3 or 4 times depending on how much you think your legs can take. Every time you go down you will see you can get further, and this is why it is very easy to feel like you're not gaining progress because the first time you try to go down and stretch you won't get nearly as far as after doing it three times in.

Crucial-- DO NOT STRETCH TOO OFTEN! This is another thing that I did starting out, I thought I didn't get any progress so I would stretch 3 or 4 times a day. This is very bad because your muscles need proper time to rest after stretching. My sweet spot seems to be two times per day, with 12 hours in-between each stretching session, but doing it only once a day is very good as well.
I've come to realize how similar this is to weight lifting how every time you go down and try to stretch can be seen as a 'set' (my previous tip), and that the muscles need proper resting time.

Good luck to you and thanks again Henry!