How to do the Front Splits

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Front Splits

The Front Splits

Front Splits are easier to achieve than side splits because we are constantly using the same muscles to walk and move around all day.

These are the techniques that I currently find the most effective for working towards the splits. You know that having good flexibility will help you improve your kicking techniques, these two stretching techniques will help you improve your kicking techniques if you train martial arts:

Even if you do not train in any martial art, you can still receive significant benefits. You will experience improvements in circulation, strengthen your lower back, and enhance the flexibility of your muscles and tendons.

Front Splits Step by Step

You should stretch from your lower back and down, hips, and both legs equally to get better results.

Additional Isolated Exercises for the Front Split

Deep Hamstring Stretch against the wall

The Deep Hamstring Stretch against the wall is a highly effective exercise for targeting and stretching the hamstrings. To perform this stretch, position yourself facing a declined wall. Place one foot firmly against the wall at a height that allows for a comfortable stretch. Your other foot should be planted firmly on the ground.

Slowly lower your torso towards the ground, maintaining a straight back and keeping your hips squared. As you descend, you will feel a deep stretch in the hamstrings of your raised leg. Hold the stretch for a few seconds, then return to the starting position. This stretch helps increase flexibility and promotes better range of motion in the hamstrings.

Additional Isolated Exercises for the Front Split - Front Splits
Additional Isolated Exercises for the Front Split

Calf and Hamstring Stretch on the wall

The Calf and Hamstring Stretch on the wall is a simple yet effective exercise for stretching both the calf muscles and hamstrings. Begin by standing facing a wall, keeping a comfortable distance away from it. Place one foot on the edge of the wall, ensuring that the heel is securely grounded. Your other foot should remain on the ground, maintaining a stable stance.

Slowly lean forward, gently pressing your body towards the wall while keeping the back leg straight. As you lean, you will feel a deep stretch in both the calf and hamstring muscles of the back leg. Hold the stretch for a few seconds, then release and switch sides. This stretch helps improve flexibility and lengthens the muscles of the calves and hamstrings, promoting better overall lower-body mobility.

Single Leg Stretching Exercise
Calf and Hamstring Stretch on the wall – Front Splits

Back Kick Stretching against the Wall

The Back Kick Stretch against the wall is a dynamic stretch that targets the quads and hamstrings while mimicking the motion of a back kick. To perform this stretch, find a declined wall or an inclined surface. Stand facing the wall with your feet shoulder-width apart. Lift one leg behind you as if you were executing a back kick, pressing the sole of your foot against the wall at a comfortable height.

Keep your standing leg slightly bent to maintain balance. Slowly lower your upper body towards the ground, allowing your leg on the wall to stretch your quads and hamstrings. You should feel a deep stretch along the front of your thigh and the back of your leg. Hold the stretch for a few seconds, then return to the starting position. This stretch helps improve flexibility, range of motion, and muscle activation in the quads and hamstrings, making it beneficial for activities that require kicking movements.

Reverse Back Kick Stretching
Back Kick Stretching against the Wall – Front Splits

Assisted Standing Front Stretch

The Assisted Standing Front Stretch is a stretching exercise that involves the assistance of a training partner. To perform this stretch, start by assuming a horse stance, with your feet positioned wider than shoulder-width apart and knees slightly bent.

With the help of your training partner, carefully place your foot on their shoulder, ensuring a secure and comfortable position. Once your foot is resting on their shoulder, your partner slowly stands up, gently pulling your leg forward to stretch the muscles in the front of your leg.

As your partner stands, you will feel a deep stretch in your quadriceps and hip flexors. It is essential to communicate with your partner throughout the stretch to ensure the intensity and comfort level. Hold the stretch for a few seconds, then slowly lower your leg and switch sides if desired. This assisted stretch is beneficial for increasing flexibility and improving range of motion in the front of the leg.

Assisted Front Standing Stretching
Assisted Standing Front Stretch – Front Splits

Full Standing Splits using a fabric

The Full Standing Splits using a fabric is an advanced exercise that requires a rope or circus fabric tied securely to the ceiling. To perform this challenging stretch, stand facing the fabric with both hands gripping the rope at shoulder height. Ensure that the fabric is at a length that allows you to maintain a stable stance.

Begin by slowly sliding your hands forward along the fabric, gradually extending one leg forward and the other leg backward into a full splits position. As you slide, maintain a firm grip on the rope to support your balance and stability.

This exercise requires significant flexibility and strength in the legs, hips, and core. Hold the splits position for a few seconds, then slowly release and return to an upright position. The Full Standing Splits using a fabric is an advanced stretch that helps improve lower body flexibility, hip mobility, and overall body control. It is crucial to practice this exercise with caution and under proper supervision to prevent injury.

Deep Front Split using Strings
Full Standing Splits using a fabric – Front Splits

Recommendations

  • Do not stretch without warming up, you need at least 10 minutes to warm up
  • You need to stretch your entire body for better results, not just your legs
  • An appropriate Yoga Mat, and environment to exercise are a must for stretching
  • Do not force your joints, muscles, tendons, and ligaments

If you would like to learn how to do the side splits then the following article will help you. The side split is a necessary step to improve side kicks, hook kicks, roundhouse kicks, and many other kicking techniques. Here it is: How to do the splits in days

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