Being able to do a split is no doubt a milestone in increasing your body's flexibility. And as it should be, it takes weeks, sometimes even months, of training to achieve this milestone. The required time depends on several factors, including how often you train and your body's natural flexibility. But can anyone do the splits? And is there any age limit to learning splits?
Can anyone do the splits? Anyone can learn a split unless they’ve a medical condition that refrains them from doing stretches. Even if your body isn’t flexible enough, you can do splits by following a routine. You can even start learning splits after 30 by gradually increasing your flexibility.
This article will help you dive deeper and learn some warm-up stretches and how to get a perfect split. If you still need more time, we also have a test with which you can know whether you can do splits.

Who Can’t Do Splits And Why?
With daily practice and consistency, you can do splits. But can anyone learn to do the splits even if they have some medical con condition? No! If you recently underwent surgery or have a problem such as hip dysplasia or osteopenia, you should refrain from attempting to practice splits. You shouldn’t start doing splits without a proper warm-up.
1. People With Hip Dysplasia
If you have hip dysplasia, you should avoid any impact sports. The same goes for splits. In this condition, the hip joint is too shallow.
Due to that, stretching can result in dislocation of the joint. So you should avoid any kind of extreme stretching or splitting if you have hip dysplasia.
2. People With Recent Surgery Or Medical Procedure
Do not attempt to do splits if you've had a recent surgery. In such conditions, the doctors also advise avoiding extreme physical activity.
Doing splits after a recent surgery might result in serious injury to the wound. So, ensure you've fully recovered before training your body for splits.
3. People Lacking Warm-ups and Proper Training
Do not rush! Whenever you start something new, it's natural to want to speed up the process so you can become a pro at it in no time. But, if you try to hurry and avoid proper warm-ups every time, this can cause serious muscle damage or tear.
Remember! Pain is your body's way of telling you you are being too harsh. If doing a stretch hurts badly, it is a sign that you are not doing proper warm-ups.
4. People With Osteopenia
The chances of fracture are much higher in people with osteopenia. This is because they have less bone density. This results in weaker bones.
So, you should avoid attempting splits because they involve extreme bending and stretching. You should go for light exercises for flexibility instead.

Splits At Different Ages
1. Age 5 to 12 (Kids)
2. Age 13 to 40 (Adults)
3. Age 40+ (Older People)
What Factors Affect a Person’s Ability To Do The Splits?
1. No Proper Warm Up
2. Only Passive Stretching
3. Base Flexibility

4. Lack Of Proper Training And Guidelines
5. Too Frequent Training
Side Split Test (Do To Find Out If You Can Get Your Splits)
How To Stretch Before Exercising Splits? (Easy Routine)
1. Lunges
2. Half Pigeon Position
3. Half Split Stretches
4. Runner Split
Easy Split Progression for Beginners
Step 1: Hip Flexor Stretch
Step 2: Seated Hamstring Stretch
Step 3: Frog Position
Step 4: Half-Middle Split
How to Learn Split in 21 Days?
The "Split Challenge" program is designed to help you achieve a full split regardless of your current level. The course consists of 21 daily training sessions, allowing you to see results in just THREE WEEKS. Each session can be completed in 15 minutes, although we highly recommend dedicating 40 minutes each day for optimal training. If circumstances prevent you from training daily, you can always take a break and resume later.
The program is beginner-friendly, no specialized equipment needed. All you need is a yoga mat (or a thick towel as an alternative) and a resistance band.
- Virtual coaching to guide your results
- Fitness evaluation throughout the program
- 21 training sessions supported by over 100 exercise videos
- Weekly checklist to track progress
- Winner's Certificate upon completion
- Community for inspiration and support
- Single payment, lifetime access
- 30 day guarantee
FAQ
Can You Learn Splits At 40?
You can learn to do splits at 40. But before starting every progressive exercise, make sure you do a thorough warm-up. It will increase mobility and blood flow to that muscle.
Can Anyone Learn To Do Splits?
Anyone can learn to do splits by following some simple steps. You just have to practice daily to get results. Remember, if you have any medical condition, you must refrain from stretches and splits.
How Many People Can Do Splits?
The majority of the population can do splits. The hip joint is very flexible and can rotate to form a divided once you have trained your inner thigh muscles and hamstrings. It may take anywhere from a few wells to a few months, but consistent training will help you achieve your goal.
Conclusion
Remember that you don't have to hurry to avoid injuries and tears while training for split. Anyone can learn how to do splits. Starting young has advantages since you're much more flexible at this age. But if you’re truly determined, even someone in their middle age can learn the splits.
You can perform a side split test to check if you are flexible enough to do splits. If you pass the test, you can follow the step-by-step guide and easy stretch exercises to achieve this milestone of flexibility.
Let us know which stretch exercise has helped you the most to train your hamstrings. Feel free to comment below about your experience and at what age you are doing splits.
Also read:
References:
- Forward lunge: a training study of eccentric exercises of the lower limbs // NCBI: https://pubmed.ncbi.nlm.nih.gov/19387378/
- Actions of hip muscles // NCBI: https://pubmed.ncbi.nlm.nih.gov/3952148/
- Complementary and Alternative Exercises for Management of Osteoarthritis // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200004/
- Osteopenia // Clevel And Clinic: https://my.clevelandclinic.org/health/diseases/21855-osteopenia
- Hip dysplasia // Mayoclinic: https://www.mayoclinic.org/diseases-conditions/hip-dysplasia/symptoms-causes/syc-20350209
More than 25 years ago Oleksiy started his sports career. He major in gymnastics which is
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To become an athletic champion (in Ukraine, for instance, we mean here the title of
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During this period of time, definitely not short, he managed to become:
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● Part of Cirque Du Soleil team (as an artist)