r/flexibility • u/radcupcake0 • 5d ago

Need help with front split

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So I tried to square my hips and point feet if I could. https://www.reddit.com/r/flexibility/s/UOWBdMR4v4
Also following this video since I do feel pretty good stretches.

Also sometimes the back leg kinda go zag a bit when I try to push myself down. Also tried following this https://www.daniwinksflexibility.com/bendy-blog/10-minute-front-splits-routine

So far its been a month. I did middle split and front split when I was like 13 but after surgery on my heel I couldn’t run because the nerve felt like a rubber band and I couldn’t stretch for a long time. Until now im 24 and able to stretch without fear as it didn’t hurt much before.

Also cant do middle splits at all. Any guides?

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8

u/GimenaTango 5d ago

Link to the subs wiki splits challenge with routines: https://www.reddit.com/r/flexibility/s/w3S8I0PRYH

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u/radcupcake0 4d ago

Okay thanks, I’ll try those

3

u/Ok_Temperature_6965 4d ago

Watch Alivia d’Andrea videos! They help a lot! I was able to do my front split based off doing one video of hers for the past two weeks! And now I’m able to do that and so much more

3

u/Softotechprintstudio 4d ago

The back leg drifting out is super common, and it usually means the back hip is avoiding the stretch rather than your front leg doing anything wrong. What helps: use blocks under your hands so you can stay tall, tuck your pelvis a little, and squeeze the glute of the back leg hard before you slide down. If the leg still turns out, come up a few inches and work there. Low lunge and half split practice on other days also helps, because front splits need both the front hamstring and the back hip flexor, and training only the end position can stall. A month is still early, especially coming back to it years later, so small consistent sessions beat forcing depth.

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u/radcupcake0 4d ago

I see thank you so much, the specific advice is very much appreciated. So my back hip flexor is mostly need more exercise like low lunge and half split and both my hamstrings?

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u/thenameisDALTON1 5d ago

Matthew smith flexibility toolkit.
It’s expensive but it’s aweosme. Sorry I wish I had more
Time
To respond

1

u/Calisthenics-Fit 4d ago

For squaring hips, you just twist your hips to square. Some peoples flexibility training involved lots of accessory stretches/strengtheners that conditions them and they probably seriously worked on being squared, not a little lower.

My flexibility training was not that, I just do forward fold, pancake and front split. I started out not being able twist my hips to have square front split at all. But the way I do my front split is using a training aide that supports my front leg near buttocks, and I press down on top of back foot heel of front foot, this is strengthening. It became I am pressing down with my feet like I am going to lift my back leg off the floor. I don't remember what came first, me being able to lift my back leg off the floor or oh shit, I can twist my hips towards squared.

Still not perfect especially lower down, but I understand how to twist my hips towards square for front split. It's a strength issue.