Expert tips on safely learning to do the splits
7 reported
A recent season of Love Island USA featured contestant Kenzie Annis performing the splits, inspiring viewers to try the maneuver themselves. However, experts caution that attempting the splits without preparation can cause serious pain and injury. The splits require significant flexibility, and how quickly one can achieve them depends on factors such as age, genetics, and bone structure, according to flexibility coach Emmet Louis. Not everyone will be able to do the splits due to inherited skeletal structures and stiff ligaments, said kinesiology researcher David Behm. The two main types of splits are the middle split, which stretches inner-thigh muscles, and the front split, which engages hamstrings and hip flexors. Experts recommend warming up with gentle stretches, avoiding severe pain, and measuring progress over months or years rather than days.
What’s reported
Ramoni Overton, a yoga instructor and YouTuber based in Los Angeles, said seeing splits on TV shows makes people want to take on the challenge.
Emmet Louis, an acrobat turned flexibility coach in Ireland known as the "Splits Wizard," said splits take longer than most people think, recommending a timescale of 18 months to three years.
David Behm, a kinesiology researcher at Memorial University of Newfoundland, said some people may inherit skeletal structures or stiffer ligaments that limit range of motion.
There are two main types of splits: the middle split (legs out sideways) and the front split (one leg forward, one back).
Overton suggests warming up with a seated butterfly stretch, forward folds, lunges, and ankle flexation.
Behm advises going to the initial point of discomfort and holding for 30 to 60 seconds, not into severe pain.
A successful split involves proper alignment and keeping hips square, not just getting legs flat on the floor, said Overton.
Key figures
Kenzie Annis, Love Island USA contestant
Ramoni Overton, yoga instructor and YouTuber
Emmet Louis, acrobat turned flexibility coach
David Behm, kinesiology researcher at Memorial University of Newfoundland
Sources: The Guardian
