Split Variations if You Can’t Do a Flat Split
Split Variations if You Can’t Do a Flat Split
If you can’t yet sit flat in a front split, you actually have a lot more “options” of splits to practice than you might realize! In addition to do plenty of complementary hamstring and hip flexor stretches (like in this 10 minute splits routine), it may be helpful to shake up what kind of split you’re doing for an endurance hold.
“But my <insert muscle here> are super tight, this split is hard!”
That’s why we stretch!
I encourage you to start with the split variation that is harder for you, one that works the muscle(s) that are typically your sticking points, instead of picking one that’s “easier” because it de-activates your problem areas. Try a 30-60 second hold of a challenging split variation, and follow it up with 30-60 seconds of either a “traditional” split hold or one of the “easier” splits below.
Half Split
Primary muscles stretched: Hamstrings
If you’ve ever taken a yoga class before, you’ve probably flowed through a half split. If you have pesky hamstrings and are looking to give them a slow, deep stretch, this is a great split variation for you. Half splits offer a deep hamstring stretch while giving your hip flexors a break.
Start kneeling with one leg extended out in front of you with toes pointed. Hips should be stacked over your back knee, and square to the front of the mat.
Instead of reaching forwards with your hands/arms towards that front leg, think about initiating the stretch from your tailbone. Try and lift your tailbone up the wall behind you - as your tailbone lifts, the top of your hips and your belly will start to spill forwards. Let your torso gently lean forwards, but only until you start to feel a stretch in the back of your front leg (your hamstring). You can put your hands on two yoga blocks. There’s no need to keep leaning/bending forwards to bring your hands all the way to the floor unless you don’t feel a stretch.
Hold for 30-60 seconds.
If you don’t have yoga blocks, you can do this stretch next to a chair or the wall, and reach a hand out to steady/balance yourself against the wall for support.
Zig-Zag Split
Primary muscles stretched: Hip Flexors
On the other end of the spectrum, the zig-zag split is more hip flexor dominant, and hamstrings take a break. I like prescribing the zig-zag split for people who need a little help coaxing the back hip to relax.
Start in a low lunge with your back knee on the floor. Take a big step forward with your front foot, so your front heel is somewhere past your front knee (not directly underneath).
Keep your chest lifted and shoulders stacked over your hips as you let your hips sink towards the floor. Hands can be placed on the top of yoga blocks, or on top of your front thigh. If this feels really intense in your hips and you’re tempted to lean forwards, you can press more strongly into your hands to take some weight out of your hips and into your hands instead.
Hold for 30-60 seconds.
“Traditional” Split
Primary muscles stretched: Hamstrings & Hip Flexors
This is the split everyone knows and loves (or loves to hate…). Both legs are straight (or aiming for straight), and the stretch is pretty evenly split between the back of your front leg (hamstrings) and the hip crease of your back leg (hip flexors).
Start in a low lunge with chest lifted and shoulders stacked over your hips.
Straighten your front leg and start to slide your front heel forwards to let your hips sink towards the floor. Try and keep your hips square to the front of your mat to avoid “cheating” yourself out of the stretch, even if that means your hips don’t sink quite as low.
Hold for 30-60 seconds.
Yoga blocks are your friends as you’re working on this split. You can put blocks under your hands to help keep your chest lifted (if you lean forwards over that front leg you’re cheating yourself out of a hip flexor stretch in the back leg), or you can experiment with placing a yoga block under your front knee, or somewhere under your front thigh to help take a little weight out of your feet and help you “relax” into the stretch.
Active “Traditional” Split
Primary muscles stretched: Hamstrings & Hip Flexors (Active!)
I like to tack this on as a little “bonus” at the end to my regular split endurance holds, but you may find that starting with this active split, and then relaxing your back knee back to the floor for your passive “traditional” split helps you relax more into your hips. Give them both a try.
Start in your “regular”/traditional split with your hands on yoga blocks (or the floor) to help keep your torso lifted and shoulders stacked over your hips.
Tuck your back toes and lift your back knee off the floor as you try and straighten your leg. It’s OK if your hips lift higher away from the ground as you straighten your back leg - feel free to adjust your yoga blocks up to the next highest height if you need to.
Actively press into the back foot and your front heel to engage both legs.
Hold for 10-30 seconds.
These endurance holds are just part of a larger regular stretching routine you should be working on if you’re trying to get your splits. I recommend aiming for 2-4 sessions of 20-40 minutes of stretching a week, including a mix of active stretches (like PNF exercises) and passive stretches. You can use this 10 minute split routine as your base, and run through it a couple of times or add additional exercises to the flow.
Happy stretching!
