Learn the Splits: A Realistic Plan for Front and Side Splits

Front splits vs side splits: what is actually tight

In front splits one leg goes forward, the other back. The usual limits are the hamstrings of the front leg and the hip flexors of the back leg. In side splits, also called middle splits, both legs go out to the side, and the inner thighs plus the structure of the hip joint itself set the limit.

Kung fu uses both. Front splits feed straight leg swings and front kicks, side splits feed the side kick and low stances like the Drop Stance (Pu Bu). That is why stretching at Shaolin schools is part of daily training, not an afterthought.

Warm up before you stretch

Stretching cold is the number one reason people get nowhere, or get hurt. Spend 5 to 8 minutes warming up until you feel warm and slightly sweaty.

1. 1 minute of jogging in place or jumping jacks.
2. Hip and knee circles, 10 each way.
3. 15 slow, deep squats.
4. Front and side leg swings, 10 per leg, getting gradually higher.
5. Hold a horse stance for 30 seconds to heat up hips and thighs.

Five splits stretches worth your time

Hold each stretch for 30 to 60 seconds. Breathe out slowly and let yourself sink a bit further on each exhale. Two rounds per stretch is plenty.

• Kneeling lunge: back knee down, push the hips forward. Targets the hip flexor for front splits.
• Half split: from the lunge, shift the hips back, front leg straight, toes pulled toward you. Targets the hamstring.
• Seated straddle: legs wide, back straight, lean forward from the hips. Builds toward side splits.
• Drop stance (Pu Bu): one leg deeply bent, the other straight out to the side with the sole flat. Strength and stretch in one.
• Butterfly: soles together, let the knees sink outward. A gentle hip opener.

Add some active flexibility too: controlled leg swings and slow leg raises. They build the strength to use your range, which is exactly what high kicks need. More on that in learn kung fu kicks.

Mistakes that stall your splits progress

• Bouncing: jerky pulses tend to make muscles tighten up. Hold still instead.
• Twisted hips in front splits: your hips should face forward, not open to the side, or you are stretching around the target.
• Rounded back: in the straddle, go less deep with a straight back rather than folding over.
• Not often enough: one hour once a week does little. Five sessions of 15 minutes do much more.
• Pushing through pain: a pull is fine, stabbing or burning in a joint means stop now.

A weekly routine to learn the splits

This plan fits into 20 minutes and works alongside other training. It alternates between front and side splits so each muscle group gets a day to recover, and it includes a rest day.

• Monday: warm-up, kneeling lunge and half split, 2 × 45 seconds per side.
• Tuesday: warm-up, seated straddle and butterfly, 2 × 60 seconds each.
• Wednesday: active work, 3 × 10 controlled leg swings per leg and direction.
• Thursday: same as Monday, plus your lowest front split, 2 × 30 seconds.
• Friday: drop stance side to side, 3 × 20 seconds per side, then straddle.
• Saturday: easy round of all five stretches, once each.
• Sunday: rest.

After about four weeks, add 15 seconds to each hold. On days when you feel stiff or tired, stretch shallower rather than skipping.

How long does it take to learn the splits?

Honest answer: nobody can tell you reliably. Your starting point, age, build and consistency all play a role. Some people get there in a few months, others need much longer, and some hip structures simply do not allow a full side split. That is anatomy, not failure.

So track the journey, not just the goal. Take a photo every two weeks or measure the gap between your hips and the floor. Small gains add up. If you want a fixed structure, a clear monthly plan like the 30 day kung fu challenge keeps stretching in your routine every single day.