How to Do the Splits: A Safe Plan for Adults
How adults can work toward the front splits safely: the muscles involved, 6 key stretches, a weekly plan, how long it really takes and mistakes to avoid.
By Ayoub Farid · · 2 min read
The front splits (one leg forward, one leg back, hips on the floor) is a big goal for adults. It's very achievable for many people with patience, but it takes months, not days. Ignore anything promising "splits in 7 days".
What limits your splits
- Front leg: hamstrings and calves.
- Back leg: hip flexors and quads.
- Hips: the ability to stay square.
You need all three to open. Most adults are limited by hip flexors more than they think.
6 key stretches
1. Low lunge (hip flexor)
Back knee down, hips forward, pelvis tucked. 45–60 s per side. See hip flexor stretches.
2. Half split (hamstring)
From the low lunge, shift hips back over the back knee, straighten the front leg, fold forward. 45–60 s per side.
3. Couch stretch (quad + hip flexor)
Back shin against a wall. 45–60 s per side. See couch stretch.
4. Pigeon pose (glute)
Keeps the hips balanced. 45 s per side. See pigeon pose.
5. Supine hamstring with strap
45 s per side.
6. Supported split
Slide into a split with yoga blocks or a stack of books under your hands and a cushion under your front hamstring. Go to about 70% intensity. 30–60 s per side.
Weekly plan
| Day | Session |
|---|---|
| Mon | Full split session (all 6 stretches) — 15 min |
| Tue | Light: hip flexor + hamstring — 5 min |
| Wed | Rest or a full body routine |
| Thu | Full split session with PNF — 15 min |
| Fri | Light — 5 min |
| Sat | Full split session — 15 min |
| Sun | Rest |
Always warm up for 5 minutes first: brisk walk, leg swings, lunges.
How long it takes
It varies hugely. A dancer returning to splits may need weeks; an adult starting from "can't touch my toes" may need many months or more. Track progress with photos every two weeks and measure the gap between your hips and the floor. See how long to get flexible.
Safety rules
- No bouncing.
- Square hips before going deeper.
- Back off at sharp pain or pain behind the knee.
- Use support (blocks, cushions) so you can relax.
- Hamstring strains happen when people force it. Patience is the shortcut.
Middle splits?
Side splits use different muscles (adductors). See middle splits.
Do it with Suppl
Use Suppl's Leg Flexibility and Deep Hip Opener routines on light days, and ask the AI stretch coach for a split-session order that fits your time. Suppl doesn't have a dedicated splits program; for that, a class-based app may suit you. See StretchIt alternatives.
Frequently asked questions
Can adults learn the splits?
Many can, with consistent work over months.
How often should I train for the splits?
3 focused sessions a week plus short daily stretching.
Is it bad to stretch into the splits every day?
Deep daily sessions can be too much; alternate hard and light days.
Which side should I train?
Both, equally, even if one side is ahead.