Improve Your Splits (Beginner Flexibility)

🔥 BEST Splits Workout

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This FitnessFAQs video covers how to get flexible side splits. We're going to discuss the science and the truth. The best progression involves stretching and strengthening exercises. We're going to use both passive and active middle split training.

CHAPTERS:
0:00 ARE YOU FLEXIBLE?
0:27 SIDE SPLITS EXPLAINED
1:00 ANATOMY
2:05 TECHNIQUE
2:54 BEST EXERCISES
3:32 HOW LONG DOES IT TAKE?

[FitnessFAQs]

What flexibility goals are you training?

[itsdreamy]

Intermediate level here! been practicing this for 7 months I guess? Thanks for saying that progress is fast at start and would slow down as I go deeper. Really needed that! Good content bro!

[BodyweightWarrior]

You don’t understand training suffering until you train side split 😂

[oaschbeidl]

According to this, I'm still a beginner in terms of flexibility. That said, I've been hard at work on mobility for the last 2 years and made some great progress. I've started from a very inflexible place and my inner thigh and hip flexibility is still lagging behind, they've been completely blocked for a long time and are just slowly starting to loosen up, so I expect progress to speed up a bit in the near future.
Definitely gonna implement some of the strength drills you demonstrated in this video, as I feel that my inner thigh strength is a limiting factor right now. I do a lot of yoga, so I pretty much got the stretching part covered by that.

Great timing with the video, because I've decided to focus on that area a bit more for a while!

[NwaokikeChristiana]

Me, it took me 7 month to learn the full split 😊

[patrickdeininger]

I am waiting for your pike/pancake/frontsplit Programm. I love the other mobility programs I already have. Need to work on my hamstrings though 🙋🏻‍♂️

[duinthadope]

Intermediate level for like 25 years. I was blind to the rotation, I'll get it now!

[AnthonyVenmans]

Great video Daniel!
I am at the advanced level I would say. I can do them between two chairs.
Lately I started them weighted as well. (wearing a weighted vest to increase tension)

[sandercohen]

I'm on intermediate. i improved drastically in only a few days by practicing splits under load daily, and also by tying up my legs and lying on my stomach, with legs apart while in bed, reading a book, or watching some videos. This way, i get both passive and active flexibility training done, without compromising on time.

[YouTrolol]

i pretty much got my front split down by working on hamstring stretches/jefferson curl/pancake. straddle split is definitely something i need to improve, i've found that if i keep it consistent, it reduces pain from a groin injury.

[dantestellare]

That's really good information Daniel and I definitely need it! So thank you a lot. I'm currently at the intermediate level, which surprised me since I've never directly trained the Side Splits. Just started my journey last week, I'll be following your guidelines, cheers!! 💫

[Leah...]

You're a great teacher, many thanks

[justinlucus]

I got my best straddle split results by doing the split while pressing each foot against a wall or other unmoving object. You maintain tension while still stretching the muscle and tendons. This way I also know the exact width my split is at and incrementally increase the distance.

[JeffHuynhFitness]

I’m gonna to be able to do this one day 💯😤

[adrianvillavelasco]

2:52
This pose reminds me of the Jean-Claude Van Damme scene from the movie Bloodsport where he is stretched with the ropes.

[peteryanev]

Amazing man, I follow you the last year and the progress you've made as "stiff" guy is astonishing!!
I see Saturno helped 😉
Amazing job 👏

[samimaachi]

I am an advanced and learned some good stuff from this

[lucasseuren]

Started training side splits two months ago to unlock ring V-sit, did not think it was going to take me 12-18 months :D that's reassuring for my slow progress. Still very much at intermediate.

[Panini]

Definitely a beginner hear, great video will try this for a few months.

[yellowmesh]

Almost made it once after 4 months of intermittent training but had to stop cause I tore part of my hamstring in another practice 😩 but my body gladly remembers it well enough that after 2 weeks of stretching I can go almost to the split again bit I'm still wary and afraid