How Long Does It Take to Do the Splits?
How Long Does It Take to Do the Splits?
How long will it take you to be able to do the splits? The boring answer is it depends. A vast generalization would be it could take between 3 months and a couple of years, depending on your starting point, what your stretching routine looks like, what the rest of your life looks like, etc.
If anyone promises you can get the splits in a week, or 30 days (or honestly, promises any time period), that’s a red flag.
There are a lot of things that impact how “fast” you can achieve your flexibility goals:
What’s your starting point? Is your base level of flexibility starting at 15+ inches away from the ground, or 4 inches away from the ground?
How frequently are you stretching? For how long?
Are you following proper stretching best practices (warming up, using proper technique, incorporating active flexibility work, taking rest days, etc)?
Are you taking rest days? (Yes, I mentioned that one above, but this one is so freaking important it deserves it’s own bullet)
How old are you?
Do you have any old injuries? Hypermobile joints? Sticky nerves?
Are you getting enough sleep regularly?
Are you eating relatively healthy and staying hydrated regularly?
How’s your stress level?
Do you have active hobbies (running, rock climbing, weight lifting, cycling, etc)? Do any of your hobbies actively use split flexibility (ex. martial arts, dance, circus arts)?
Is your lifestyle more sedentary or do you generally get some movement in?
Is your stretching routine working for you or do you need to adjust it?
The list goes on and on… The point is - even if two people follow exactly the same stretching routine, and practice the same amount of time, each week, with perfect form - they could still progress at drastically different rates due to the zillion other variables that impact flexibility.
Pictured: Fast muscle gainz
Flexibility gains - just like strength gains - take time. There’s no quick way to get shredded (short of throwing on a muscle suit). And there’s no quick way to get super flexible (although if you’re interested in being able to do the splits for a performance, there is a technique to totally “fake” a split).
On the plus side, if you are training effectively, you CAN count on being able to make noticeable progress in 4-6 weeks. And remember, “progress” can be measured a variety of ways:
being able to stretch farther (duh, this is the obvious one)
being more comfortable in a stretch, even if it still looks the same
being able to hold a stretch for longer
feeling stronger in a stretch
not being as sore the day after stretching
So even if you’re taking progress pics and your splits look the same, if they feel more comfortable that still counts as progress - keep at it!
If you notice zero progress after a month of practice, then it’s time to re-assess your stretching routine, and try adjusting (this is where working with a coach can really help). Are you stretching enough (or too much?) Hard enough (or not enough)? There are a lot of factors that take some trial and error to dial into a routine that works best for your body and your lifestyle.
Long story short: if you’re looking for instant gratification, flexibility training is going to be disappointing. But if you’re willing to put in the work and be in it for the long haul, you’ll likely enjoy the journey!
Related Content
Recommended On-Demand Workshop
Note: this class is also a part of a 2-class bundle! If you also want to work on your middle splits and straddles too, you should check out the “Starting Splits” Front & Middle Splits recording bundle.
Who this class recording is for:
This 45-minute class is intended for “beginner” to “begintermediate” students interested in working on their front splits. For more intermediate/advanced students who are 3 inches or closer to the ground in their front splits, I suggest you check out the Splits Clinic: Getting Flat Splits workshop instead which has drills aimed at slightly more flexible hips.
This workshop is a better fit for students who’s hips are 4 inches or higher away from the floor when doing a front split with their torso lifted.
Even if you are a super beginner and can’t touch your toes, this video has stretches and modifications for a variety of levels.
What this class includes:
A quick full-body warm-up to get you ready to stretch
Active flexibility exercises focusing on the two main muscles groups needed for square front splits: hamstrings and hip flexors
A full 45-minute stretching routine you can follow 1-3 days per week to work on your front splits (due to the amount of strengthening involved, I don’t recommend doing this routine every day - your body will benefit more from rest days!)
Recommended props:
A chair (or a bench or low table)
Yoga blocks - totally optional, but they are a wonderful prop, especially if you’re a beginner. If you don’t have blocks, I recommend practicing next to a chair, your bed, or a wall so you can reach your hand out for balance if you need to
Note: Because of Squarespace’s file size limitations (which is what I use for this wonderful website!), upon purchase you will receive a PDF with a link to the recording. You can then stream the recording online from the private link.
