Doing front splits will be easy, they said. Doing front splits won’t be hard, like at all, they said. Oh boy, were they wrong!
I’ve been an athlete most of my life. We’re looking mainly at weightlifting, fitness and living in the gym daily. And once I’ve decided to train to see if I’ll be able to do a front split, I thought that I’d have an advantage. Well… The first time I’ve actually committed and tried doing the front split, was I disappointed in how bad I was. I was nowhere near close to achieving a full front split. It wasn't even close.
But, me being confident and perhaps a bit stubborn and all that - I wasn’t going to give up that easily. And, after a while, I’m happy to say, “I did it!” I did a full front split. Even Simone Biles would be proud. I think.
So here I am, writing about my experiences during this journey from zero to front split hero, about front splits in general - what they are, their benefits, risks involved, how to do them faster and some common frequently asked questions.
So, grab your mat, embrace the challenge, and let's see how to do the front splits in a real-world scenario, not just a theoretical one.
What are front splits? Front splits, also known as front leg splits, are a flexibility exercise where one leg extends forward while the other extends backward, creating a straight line between them. It requires flexibility in the hip flexors, hamstrings, and adductors.

Front Splits: What Are They?
Front split is a leg-splitting position where one leg is extended forward, while the other leg is extended backward, thereby forming a line. You can do a left-leg front split, as well as a right-leg front split. But if you can do one, it doesn't automatically mean that you can do the other one as well.
Your dominant leg, which extends forward, benefits from engagement from its quadriceps and hamstring, along with your hip flexors. The non-dominant leg is getting stretched out benefits through the glutes, hamstring, plus thigh muscles too. This collaboration of muscle sets helps create the ideal posture alignment required for splits practice
Continuous stretching routines concentrating primarily on your hips including both flexion or extension along with thighs, including adductors, can significantly influence flexibility improvement. This is achieved through better performance outcomes during such exercises.
Rome was not built in a day hence respecting your body's type and ability as everyone needs to progress at their pace.
Why Are Front Splits Important in Gymnastics?
Can you seriously imagine gymnastics without splits? I know that I can’t. And front splits are one of several split variations that you can perform. Splits are not only attractive-looking, but they are a status sign for a gymnast's agility, dexterity and overall flexibility and control over one’s body. And not only that. Once you actually try doing a split, you aslo quickly realize that there is that metal side of that coin as well. The sheer dedication and determination required to achieve a split - it’s immense. It is really hard to describe in words.
Imagine walking on glass barefoot. Your natural reaction when experiencing pain would be to back out and tend to your wounds, and of course - not do this again. Not with splits. With splits -? you persevere, and you fight through the slow and agonizing pain until a point where it stops hurting, and that hurt becomes something good and something that keeps you focused and on the right path. As I’ve said, “It’s hard to describe with words.”. But this is what first came to mind, so I guess I won a few points there.

Physical Benefits
Physical benefits are those that we notice much easier, so I’ll list those first. In other words, I’ll talk about what being able to achieve the perfect front split is doing to your body.
1. Increased Flexibility
If not already obvious, doing a front split promotes flexibility. We are talking about muscles such as hip flexors, hamstrings and adductors. This increases your overall suppleness of your body.
2. Enhanced Leg Strength
Front splits require robustness in the quadriceps, hamstrings, and gluteal muscles. Building strength in these muscle groups can boost your overall lower body fitness and stability during gymnastics drills.
3. Improved Balance and Stability
To enhance their balance and stability while performing intricate skills and routines. Gymnasts can focus on practicing front splits. Doing so promotes the development of both core strength and proprioception.
4. Injury Prevention
Front splits hold great promise in preventing muscle strains or pulls, as well as boosting joint health. They achieve this by increasing flexibility and muscular power.
Mental Benefits
But, as I’ve said earlier - the front split benefits go way beyond just physical. There are a lot of mind games involved. Doing front splits offers immense cognitive rewards, including improved concentration, fearlessness, and lower stress levels. Moreover, reaching a state of proficiency demands discipline, which in turn instills valuable qualities like tenacity, stoicism and setting targets in an individual’s personality.
1. Concentration and Focus
Giving up is easy! And on the journey from not being able to do the front splits to achieving them you’ll get too many reasons to give up. Pain, discomfort, time, and slow results are just some of the critical factors involved. If you manage to not give up, but instead persevere and push through, you’ll get a beneficial boost to your concentration and focus that will last you a lifetime.
2. Confidence and Self-Esteem
Worth noting are also the boost to your confidence and self-esteem. From proving to yourself that you’re able to achieve something that you’ve set your mind to. Not only your self-acknowledgment. But also your colleagues, your peers, and your friends and family.
3. Stress Relief
Different people react in different ways when it comes to stress. If you're often under stress for whatever reason, you'll find comfort in the fact that making front stretches and even the journey towards a full front split will have a calming, stress-reducing, and overall soothing effect on your state of mind. So not only is your body getting better and stronger, but your mind is, as well.
4. Goal Setting and Persistence
The process of acing the front split is more than just a physical feat in gymnastics - it teaches athletes significant life lessons, such as the value of determination, patience, and having concrete objectives. This way of thinking yields positive results beyond the realm of sports into daily living as well. So, not only are you getting good returns to your body, but also your overall quality of life will increase as well.

How to Do Front Splits Safe and Fast?
1. Warm-Up
2. Gradual Progression
3. Proper Alignment

4. Utilize Props
5. Active Stretching
6. Post-Stretching Cool Down

Risks of Making Front Splits
1. Muscle Strains and Tears
2. Joint Discomfort or Injury
3. Overstretching Ligaments

How to Improve Your Front Splits?
1. Targeted Conditioning
2. Active Engagement
3. Isometric Contractions
4. Mindful Breathing
5. Rest and Recovery

Can Children Make Front Splits?

Can You Do Front Splits if You Are New to Gymnastics?
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
Are Front Splits or Side Splits Harder?
Side splits are generally considered to be more difficult than front splits. They require a greater range of motion in the hips and adductors, making them more demanding for most people. They also usually take more time.
Can Anyone Do the Front Splits?
Yes. If the conditions allow for it - anyone can reach them. The time it will take varies greatly, as well as your personal and subjective way of approaching the task, dealing with the challenge and obstacles, and your own way of deciding whether you want to give up or push through. All these factors vary from human to human - we’re all different. But again, yes, anyone can do front splits.
Conclusion
Taking on front splits presents an arduous yet satisfying goal within flexibility training - one that anyone can aspire towards through disciplined training, dedication and perseverance. Remember that safety comes first by maintaining awareness of your body throughout this process while enjoying each step as they come.
From you, the reader, I want to know a lot! Can you do front splits? If not, do you have the motivation to get there, but you have reservations? If yes, when did you learn to do them; as a child or as an adult. And how did you find the journey from zero to hero?
I've spoken to so many people about the topic of front splits, and the conversations have been extremely educational and insightful.
So, please, if you have anything to add (questions, tips, tricks, personal experiences, suggestions, or anything else) - leave a comment in the comment section below, and let's learn more about this topic together!
Also read:
References:
- Overtraining and Recovery // SpringerLink: https://link.springer.com/article/10.2165/00007256-199826010-00001
- s There a “Window of Opportunity” for Flexibility Development in Youth // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9259532/
- Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress // NCBI: https://pubmed.ncbi.nlm.nih.gov/31436595/
- Isometric Exercise // ScienceDirect: https://www.sciencedirect.com/topics/medicine-and-dentistry/isometric-exercise
- Muscle strain injuries // NCBI: https://pubmed.ncbi.nlm.nih.gov/8947416/
- Why it's important to cool down after exercise, according to the science // LeveScience: https://www.livescience.com/why-its-important-to-cool-down-after-exercise-according-to-the-science
- Effectiveness of a stretching program on anxiety levels of workers in a logistic platform // NCBI: https://pubmed.ncbi.nlm.nih.gov/23764394/
- Proprioception // ScienceDirect: https://www.sciencedirect.com/topics/neuroscience/proprioception
More than 25 years ago Oleksiy started his sports career. He major in gymnastics which is
definitely not an easy sport to go in for!
To become an athletic champion (in Ukraine, for instance, we mean here the title of
"Master of Sports") in gymnastics, one needs to spend at least 10 years and start
training no later than being six years old. As for Oleksiy, he has fulfilled all the criteria.
During this period of time, definitely not short, he managed to become:
● Master of Sports, Champion of the State and International Tournaments;
● Member of the national team of Ukraine, having a perfect opportunity to train the best team ever!
● Part of Cirque Du Soleil team (as an artist)