Using Bands to Help Support “Square” Splits
Using Bands to Help Support “Square” Splits
Do you have a hard time keeping your hips “square” when working on your front split? (If you’re not sure what that means, or need a refresher on why we usually prefer that position, check out this blog post)
Even when you try to watch your hips as you slide out, do they still tend to just wiggle open out to the side? A long looped resistance band can be a great prop to help support keeping your hips square as you slide out into your split.
In the photos below I’m using this super band (the orange 15-35lb band), but you could use a strong Theraband with two loops tied in the end as well (but you will want something relatively strong, otherwise it won’t give you enough support!).
Band on the Front Foot (Supporting the Back Leg’s Hip)
If your back leg hip is the hip that tends to “unsquare,” setting up a band linking the back thigh to the front foot can help.
Start by looping the middle of your band around the “thutt” (where your thigh meets your butt) of the leg that will be in back in your front split. Take both ends of the band and loop them around your front foot. Keeping the front foot flexed (otherwise the band might slip under your heel and give you a thwack - ouch!), slide out into your front band. Feel the band supporting helping keep the back leg’s hip pointing to the front.
(Psssst, you can also use this same support in a lunge).
Band on the Back Foot (Supporting the Front Leg’s Hip)
If you struggle to keep the front hip pulled back (especially if you like to slide into your middle splits by sliding your front foot forwards), looping a band between the front hip crease and the back foot can help.
Start by looping the middle of your band around the top of your thigh (up by the hip crease) of the leg that will be in front in your split. Take both ends of the band to the inside of the thigh, and loop them around the back foot, flexing the foot to help keep the band looped around your foot (and not sliding off up the leg). With the back toes tucked, slide out into your front split, feeling the tug of the strap to help keep the front hip pulled back (in line with the back hip!).
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