Being able to do a front split is an impressive skill.Flexibility in the legs and hips is required for a successful front split.You have to work slowly and safely to achieve the full front split in order to develop this flexibility.You will soon be able to perform a full front split with ease if you get in regular stretching and training.
Step 1: The focus should be on your hip flexors.
The hip flexors are involved in a front split.Before you can do a full front split, you need to train these muscles to be more flexible.This stretch increases the flexibility of your hip flexors.Get down on your knees.Put one leg out in front of you and place your foot on the floor.Lean forward towards your leg.As you stretch forward, keep your body straight.The stretch in your thigh is caused by kneeling on it.For 30 seconds, hold this position.The motion should be repeated on the other leg.
Step 2: Get in good stretches.
The quadriceps are involved in front stretches.The leg that is behind you will be able to comfortably move into the front split position if you stretch your quadriceps.Stand upright and straight and try this basic stretch to build up flexibility in your quadriceps.You can grab onto the chair for stability if you stand next to it.Bring the foot up behind you by grabbing the ankle and bending one leg at the knee.Pull the foot and leg upwards as you keep your torso straight.You will feel a stretch in the thigh of the leg behind you.For 30 seconds, hold this position.You should repeat the stretch on your other leg.
Step 3: The flexibility in your legs should be increased.
If you want to do a front split, you will need to be flexible with your legs.The muscles in your upper leg run down the back.During a front split, the leg that goes out in front needs to have a very flexible hamstring to move into the full motion.Use the steps to find a door frame for the stretch.Place your back on the wall.The edge of the door frame should be near your hips.The leg that is closest to the door frame should be raised.Rest your foot on the door frame.Hold the leg against the door frame for 30 seconds.If you want to do this stretch on the other leg, lower your leg down.
Step 4: Sit on your knees.
You will need to sit down on your knees to start the split.The next stages of the front split can be easily transitioned from this position.To start the front split, kneel down on your knees.Keep your knees apart.Your feet and shins will be on the floor.Do not try to turn your legs into a pretzel.This can cause injuries to the hips.The rest of your body should be straight.
Step 5: One leg should be extended.
The front split will begin when you extend one leg out in front of you.The leg will be straight so that it doesn't bend at the knee.Place your foot and leg out in a straight line.The full front split position will allow you to gently slide downwards.Your rear leg will be in the kneeling position at this point.The front leg will be straight.
Step 6: You should lower yourself into the stretch.
Allow your body weight to slowly lower you to the ground.Your legs will get better as you sink down.Push yourself back up to the starting position after going down as far as you can.If you can get both of your legs against the ground, that's great.There should be no bending at this point.Don't force the stretch beyond what you are comfortable with.If you can't do the full front stretch yet, go as far as you want.Try to hold the stretch for 30 seconds.If your hips are not square, you aren't doing a proper split.Can you turn to the side if you don't know whether they are square or not?Does your hip go back with your back leg?Your hips aren't square if you answered yes.
Step 7: The stretch should be done on your other leg.
You should do the same stretch on your other leg if you want to keep a balance in your flexibility.To start the movement, sit down on your knees again.Put the other leg in front of you.As you did last time, sit down into the full front stretch and practice on the opposite leg.
Step 8: You should practice the stretch to maintain your flexibility.
Losing range of motion can be caused by taking time off from stretching.If you don't practice your front splits, you can lose your range of motion.By doing your front splits frequently, you can help keep the motion easy and comfortable, opening the way to more advanced splits.If you practice front splits, you can move onto the middle splits or over splits.It's important to practice other types of leg stretches that focus on all the muscles.Don't hold splits for more than 30 seconds in order to avoid injury.
Step 9: Don't hesitate to talk to your doctor.
It's a good idea to speak with your doctor before starting a new fitness program.Your doctor can tell you if you're healthy enough to work on flexibility.Talking to your doctor can help you stay safe, avoid injury and work towards your goal of doing a front split.
Step 10: Warm up.
Warming up before jumping into any exercises or flexibility routines can increase the chance of injury.Pushing your flexibility to new limits can cause stress on the body.Warming up before your main flexibility training routine is important.Warming up takes at least 5 minutes.It is possible to get your muscles ready for deeper movements by doing gentle stretches.Try jogging in place or jumping jacks to get your heart pumping.
Step 11: Slowly and gently move.
When you are working on a new stretch or practicing your actual front split, you will want to be careful.The likelihood of an injury can be increased by moving quickly into a stretch.When you are working towards your forward split, keep your movements gentle.Don't bounce or wiggle.You need to hold a stretch to avoid injury.Don't force anything.If you don't feel comfortable moving further into a stretch, stop.
Step 12: If you feel pain, stop.
When you are practicing your forward splits, you should never ignore pain.Pain is an indication that your body is being pushed too far.If you feel pain, try to stop the movement that caused it.Push through pain.Talk to your doctor if you notice any pain for a long period of time.