How to Do the Splits: A Guide for Ballet Students and Dancers
Learning to do the splits is a flexibility goal for many dancers. Whether you are working toward a front split (one leg forward, one back) or a middle split (both legs out to the sides), the same principles apply: consistent daily warm-up, progressive stretching, and patience. Forced splits cause injury — genuine progress comes from regular work over weeks and months.
Front Split vs Middle Split: Which Should You Learn First?
- Front split: One leg forward, one leg back, hips squared toward the front. Used in ballet for grand battement, développé and arabesque work. Typically the more achievable starting goal.
- Middle split (straddle split): Both legs extended out to the sides, hips facing forward. Used in contemporary, gymnastics and some ballet adage work. Requires significant hip abductor and inner groin flexibility.
Most dance teachers recommend working on the front split first, as the hip flexors and hamstrings respond faster to stretching than the groin muscles required for a middle split.
Stretching Routine for the Front Split
Complete this daily after a 5–10 minute warm-up. Total time: 10–15 minutes.
Step 1: Warm Up
Walk briskly, do light jumps or complete a short barre warm-up. Never stretch cold muscles — this is the single most important rule in split training.
Step 2: Low Lunge (2 minutes per side)
Low lunge with front knee over ankle, back knee on the floor. Shift hips gently forward. Hold 60 seconds each side to open the hip flexors.
Step 3: Seated Hamstring Stretch (2 minutes per side)
Sit with one leg extended, fold forward with a flat back. Hold 60 seconds each side to lengthen the hamstrings of the front leg.
Step 4: Split Lowering (2–3 minutes per side)
From a kneeling lunge, slide the front foot forward and gradually lower toward the floor. Use yoga blocks under your hips to work safely within your range. Hold 60–90 seconds each side at your current end point without forcing.
Step 5: Butterfly Stretch (1 minute)
Soles of feet together, knees open, press them gently toward the floor. This opens the inner groin and hip flexors that support both front and middle split progress.
Stretching Routine for the Middle Split
Straddle Stretch (Seated)
Sit with both legs wide, toes pointed or flexed. Lean forward with a flat back and hold 60 seconds. Over time you will lean closer to the floor as the inner groin opens.
Sumo Squat Progression
Stand with feet wide apart in turnout. Bend the knees deeply into a sumo squat, then try to slowly lower the hips and straighten the legs. One of the most effective preparations for a middle split.
How Long Will It Take?
With consistent daily training:
- Most students see measurable improvement in 4–8 weeks.
- A full front split is achievable in 3–12 months depending on starting flexibility.
- A full middle split typically takes longer — 6 months to over a year for many adults.
Shop at ZoeDancewear
Ballet Stretch Band with Numbered Loops — assists hamstring and hip flexor stretching for splits training. The numbered loops let you track flexibility progress over time. Free shipping over $99 to the US.
Frequently Asked Questions
Can adults learn the splits?
Yes. Adults can learn the splits with consistent training, though it typically takes longer than for children. With daily practice and a proper warm-up protocol, most adults can achieve significant improvement — and many can reach a full front split.
How often should I stretch for splits?
Daily stretching produces the fastest results. Every-other-day stretching also works but progress is slower. Consistency matters more than any single session: short daily sessions are more effective than longer infrequent ones.
Why does my hip hurt during split training, not my leg?
Pain in the hip during split stretching usually indicates tight hip flexors (back hip) or tight hip extensors and glutes (front hip). These areas need targeted stretching through lunge and pigeon-pose progressions rather than just hamstring work. If hip pain persists, consult a physiotherapist before continuing.
n