Updated: Oct 13
Being able to do a front leg split can be an impressive skill to have. However, doing a successful front leg split will require a high level of flexibility in the legs and hips. Developing this flexibility can take a lot of practice, requiring you to work slowly and safely to achieve the full front leg split. By getting in regular stretching routines and training, you'll soon be able to perform a full front split with ease.
We will be sharing you few tips to begin with front leg splits which you can help you achieve splits in 30 days. Of course this timeline is not the exact same for everyone.
Check out this article to see why we think 30 days is a reasonable expectation for most people. To achieve a front leg split we need to have flexible glutes, quads and hamstrings. The following poses will help you open up those muscles.
1. Warm up Exercise: Getting into any flexibility pose without any warm up can increase the chances of injuries. Pushing your flexibility to new limits can be stressful on the body and muscles can be torn or injured. Always make sure you spend enough time warming up before getting into your main flexibility moves. It can be sun salutation or any warm up stretch. Spend at least 10 - 15 minutes warming up your body. Doing gentle stretches can get your muscles ready for deeper movements.
2. Slow and gentle movements: Whenever you are working on a new stretch or practicing your actual front split, you will want to move carefully. Moving quickly into a stretch or bouncing the motion can increase the likelihood of an injury occurring especially when you are at beginner level. Always keep your movements gentle whenever you are working towards your forward split. In the Downward Dog pose, keep your heels flat on the floor to engage the hamstrings.
Downward Facing Dog
3. Focus on your hip flexors: The hip flexors are important muscles that are involved in doing a front split. These muscles will need to be gradually trained to become more flexible before you can do a full front split. In the Low Lunge pose, try and lower your body as much as you can. You will feel the stretch across the hip flexors of both legs, and the front leg hamstring and back leg quadricep. Repeat for both legs.
Low Lunge Pose
You may also deepen the stretch with this variation.
Twisted Low Lunge Variation
4. Get in good quadriceps stretch: Another set of muscles that are involved in front stretches are the quadriceps. Stretching your quadriceps will allow the leg that will be behind you to comfortably move into the front split position.
Pigeon Pose (Eka Pada Rajakapotasana)
Mermaid Pose with Twist (Eka Pada Rajakapotasana)
The Bound Angle Pose will help you ease tight hamstrings and tight glutes.
Bound Angle Forward Bend (Baddha Konasana)
5. Increase the flexibility in your hamstrings: Hamstrings are major muscles in your legs that will need to be quite flexible if you want to do a front split. These muscles run down the back lengthen your upper leg. The leg that goes out in front during a front split will need to have a very flexible hamstring to move into the full motion.
Pyramid Pose (Parsvottanasana)
The key to doing front splits is practicing on both sides. Go as low into the split position on you right and left sides and hold the position for 30 seconds to a minute, then switch sides. If you feel comfortable going further and pushing yourself a bit, you can do that, too.
Start practicing the yoga flow and achieve your full leg split in a month!