How to Do Splits in Martial Arts

Co-authored by Greg Maurer

Last Updated: January 16, 2023

You might have been asked by your martial arts master to do a split, but couldn't. Today you will learn how to become more flexible and be able to do the splits. Remember this skill takes time to achieve. However, if you work hard and stay determined, you can achieve this in as little as three weeks.

Steps

1
Wear proper clothes. To do a split, you will need to wear loose fitting clothes such as gym shorts, a leotard, or a gi, to avoid ripping your clothes in an unwanted place. It will also help you get into position faster.
2
Try to wear socks (if you are practicing at home). If you can, try to practice on a slippery floor which will allow you to slide.

Advertisement
3
Stretch. Even if you feel that you won't need to stretch, you will definitely want to, to avoid tearing your muscles.
- There are a lot of stretches that could increase your flexibility, such as butterfly stretches, lunges, standing forward bend, sitting forward bend, touching toes, pyramid stretches, lizard poses, and pigeon stretches. Try to hold each of those stretches for 25 to 40 seconds each.
- It's much easier to do the splits if your body is warmed up.
4
Relax. By now you are feeling pain, but remember it will be worth it in the end!
- Distract yourself by watching T.V. while stretching, or just do anything you feel is going to distract you from the pain.
5
Go into the splits. As already suggested, it's a good idea to wear socks, to help you slide smoothly.
6
Slide very slowly. When you feel discomfort it means that it is enough.
- You also have to support yourself with your hands to avoid falling and injuring yourself.
- It helps to set up chairs on either side as you start the split. That way, you can lean your elbows on them if you get to a point where the stretch is too intense.
7
Push a little further. When you feel comfortable in that position, slide a little bit more. Repeat at 30 to 40 second intervals until you can't go down any further.
8
Keep going. You should see an improvement as you continue this, and stay persistent.
9
Show your martial arts master what you have improved on, and amaze them.

Expert Q&A

Question

What stretches help you do the splits?

Greg Maurer
Health & Fitness Specialist
Greg Maurer is a Health & Fitness Specialist and the Vice President of Fitness and Education for Workout Anytime. With over a decade of experience, he specializes in functional training, yoga, pilates, exercise and aging, home exercise programs, and numerous fitness diets. Greg holds a BS in Exercise Physiology from Temple University.

Greg Maurer

Health & Fitness Specialist

Expert Answer

Doing sets of lunges can be helpful! There are actually lunges you can do where you pause in the down position each time and lift the hand on the side of the rear leg so that you're getting more of a stretch in the hip flexor areas. You can also do hip hinges, which are a great way to warm up the hamstring area.
Question

What if my private parts hurt and I can't stretch any further?

Community Answer

If you can't make it any further, stop doing that stretch. Over-stretching yourself is more harmful than it is helpful. Take some deep breaths and sit in a comfortable position to relax your strained muscles.