Yes, you can learn the splits quickly with a warm-up, daily mobility work, and smart progressions that protect your hips and hamstrings.
If you want results fast, you need a plan that stacks daily habits without risking a strain. This guide gives you a clear routine, the exact order to do it, and safety cues so you feel progress week by week. You’ll see how long to hold stretches, when to add PNF work, and which strength moves make your range of motion “stick.” Links to established guidance are included mid-article for transparency and fact-checks.
How To Do The Splits Quickly: Safe Plan And Timeline
Speed comes from consistency, not forcing positions. Use this structure: short aerobic warm-up, dynamic leg prep, targeted flexibility for front and middle splits, brief PNF cycles, then strength to lock gains. Keep your breath easy and stop before sharp pain. Two to three weeks of steady work is enough to notice real change for many beginners; deeper results land with four to eight weeks of disciplined sessions.
Daily Split Training Plan At A Glance
This table keeps your session simple. Follow the blocks in order.
| Block | What You’ll Do | Time / Notes |
|---|---|---|
| Warm-Up | 5–10 minutes brisk walk, bike, or light jog | Raise heat before any stretching |
| Dynamic Prep | Leg swings front/back & side/side; walking lunges | 8–12 reps each leg |
| Front Split: Hamstring | Rear-foot elevated hip hinge or half-front-split fold | 2–4 sets × 20–30 sec |
| Front Split: Hip Flexor | Low lunge with posterior pelvic tilt; glute squeeze | 2–4 sets × 20–30 sec |
| Middle Split: Adductors | Frog stretch or straddle rock-backs | 2–4 sets × 20–30 sec |
| PNF Cycles | Contract-relax in end range (hamstring, hip flexor, adductors) | 3–6 sec light contraction, 10–20 sec release; 2–3 rounds |
| Strength “Lock-In” | Split squats, Cossack squats, reverse Nordic or hip thrusts | 2–3 sets × 6–10 slow reps |
| Cool-Down | Easy breathing, gentle straddle sit, light quad stretch | 1–2 minutes total |
Why This Order Works
Heat and movement prep your tissues, which lowers stiffness and makes stretching less cranky. Dynamic drills build control through motion. Static holds near the end let you sink into range. PNF adds a short, safe contraction that convinces your nervous system to allow a touch more length. Finishing with strength teaches your legs to own the new angles so gains carry into daily life and sport.
Warm-Up That Protects Your Hips
Stretching cold muscles can feel sharp and sluggish. Do five to ten minutes of easy cardio, then move straight into dynamic work. Harvard Health notes that light activity before stretching raises temperature and makes tissue more pliable; see this guidance on warming up for context. Keep the pace conversational and breathe through your nose if you can.
Dynamic Drills You’ll Repeat Daily
- Leg Swings Front/Back: Stand tall, hold a wall, swing one leg forward to hip height and back behind you. Smooth arc, no jerking. 10–12 reps each side.
- Leg Swings Side/Side: Face the wall and sweep across your body, then out to the side. 10–12 reps.
- Walking Lunges With Reach: Step long, drop the back knee toward the floor, squeeze the back-side glute, and reach both arms overhead for a second. 8–10 steps each way.
- Hip Airplanes (slow): Hinge on one leg and rotate your pelvis open/closed a few degrees to wake up deep rotators. 6–8 reps each side.
Front Split: Hamstring And Hip Flexor Combo
The front split asks one leg to lengthen at the back of the thigh and the other to lengthen at the front of the hip. Pair a hamstring fold with a hip-flexor lunge so you train both ends.
Hamstring Progressions
- Half-Front-Split Fold: From a low lunge, shift your hips back and straighten the front knee with toes up. Keep a flat back, hinge forward until you feel a strong but calm stretch. Hold 20–30 seconds, repeat 2–4 times.
- Elevated Heel Hinge: Place your front heel on a yoga block or low step, hinge at the hips, and reach the sit bone behind you. Same sets and holds.
- Active Leg Raise: Lie on your back, lift one leg straight, and tense the thigh for 10–15 seconds at end range, then lower slowly. Do 5–8 controlled reps per leg.
Hip Flexor Progressions
- Low Lunge With Posterior Tilt: From half-kneeling, tuck your pelvis under (belt buckle up), squeeze the glute on the down knee, and drift forward an inch. Hold 20–30 seconds, 2–4 times.
- Rear-Foot-Elevated Lunge (cushioned): Back foot on a pad or sofa, knee under hip, pelvis tucked. Short holds, repeat a few rounds.
- Reverse Nordic: Kneel on a pad, keep hips extended, lean back a few inches while keeping a straight line from knees to shoulders. 6–8 slow reps.
Middle Split: Strong, Calm Adductors
Side splits rely on inner-thigh length and hip positioning. Keep the pelvis neutral, point knees and toes in the same line, and stop shy of sharp pinching in the groin.
Adductor Progressions
- Frog On Elbows: Knees wide, feet in line with knees, shins straight back. Rock forward and back with small breaths. 60–90 seconds total.
- Straddle Rock-Backs: Hands under shoulders, knees wide, slide your hips back an inch, then forward. 10–15 smooth reps.
- Cossack Squat: Stand wide, shift into one side with the other leg straight and heel down or toes up. 6–8 reps each side. This builds strength where you stretch.
PNF: Small Contractions, Big Control
Contract-relax work pairs a short, gentle muscle squeeze in the stretched position with a longer release. Reviews show that PNF methods improve range of motion and can deliver quick gains, especially when used after a warm-up. Keep contractions light to moderate and short. One to three rounds per position is plenty. If your breath gets choppy, back off.
For those who want formal references, see the overview on PNF stretching and a broader review of muscle stretching methods. These pieces outline how contract-relax can nudge range without heavy strain.
Doing The Splits Fast: Timeline, Frequency, And Holds
You’ll train most days, with one lighter day when your hips feel tender. Classic flexibility guidance suggests holding static stretches about 10–30 seconds for most adults and repeating a few sets. That’s the sweet spot for the sessions below. For an anchor, skim the ACSM flexibility recommendations on frequency and hold time.
Weekly Rhythm That Builds Momentum
- Days 1–2: Full session from the table. Add light PNF in two positions.
- Day 3: Shorter session: warm-up, dynamic drills, one front-split pair, one middle-split drill, then strength.
- Days 4–5: Full session again. Keep PNF brief.
- Day 6: Mobility snack: 10 minutes of active leg raises, Cossacks, and a few 20-second holds.
- Day 7: Rest or easy walk. If you feel fresh, do a gentle straddle sit and call it a day.
How Fast Can You Reach The Floor?
Beginners who train five to six days per week often notice two to three inches of extra depth in two weeks. People with past hamstring or groin strains may need a slower ramp. If you can touch blocks on either side of your front split in week one, many reach a soft-prop split within four to six weeks. No timeline is guaranteed, but steady reps win.
Technique Cues That Save You Weeks
For Front Splits
- Square The Hips: Pull the front hip back and the rear hip forward. This keeps the stretch where you want it.
- Posterior Tilt: Tuck the pelvis in your lunge so the hip flexor actually lengthens.
- Foot Tension: Flex the front ankle and pull the toes up during hamstring work, then point and relax between sets.
For Middle Splits
- Knees Track Toes: If toes turn out, let knees match to protect the groin.
- Small Rocks: Micro-moves keep tissue calm and help you avoid bracing.
- Stop Before Pinch: A sharp front-of-hip pinch means you’ve tipped the pelvis too far or rotated. Reset and try a smaller angle.
Second Table: Common Roadblocks And Fixes
| Roadblock | Why It Happens | Quick Fix |
|---|---|---|
| Hamstring Pull Sensation | Cold tissue or hinging from the spine | Longer warm-up; hinge from hips; shorten holds |
| Front Hip Pinch | Anterior tilt and no glute tension | Tuck pelvis; squeeze back-side glute; reduce depth |
| Groin Cramp | Adductors under-trained | Add Cossack squats and short isometric squeezes |
| Back Tightness | Over-arching in front split | Stack ribs over pelvis; keep core lightly braced |
| Plateau After Two Weeks | No strength to hold range | Add slow eccentrics and holds at new angles |
| Next-Day Soreness | Too many PNF rounds | Cap at 1–3 contractions; rest a day when tender |
| Numbness Or Tingling | Nerve tension from extreme angles | Back off; switch to active range and see a clinician if it lingers |
Strength Moves That Make Gains Stick
Mobility without strength fades. Add slow sets right after stretching while your brain still “remembers” the new range.
- Split Squat With Pause: Front knee over mid-foot, back knee under hip, three-second drop, one-second pause, smooth rise. 6–8 reps.
- Cossack Squat: Wide stance, sink to one side, keep the other leg straight. Hold the bottom for a count, then switch. 6–8 reps per side.
- Reverse Nordic: Kneeling quad work that feeds front split depth. Go slow and shallow at first. 6–8 reps.
- Active Leg Raises: Supine or hanging. Lift to your end range without grabbing the leg. 6–10 reps each side.
Recovery, Safety, And When To Hold Back
Deep work needs patience. Sharp pain, joint pinching, or tingling means stop and shorten the range. A light, dull stretch is fine; burning or bracing breath is not. If soreness hangs around longer than two days, take a lighter day. You can also move your stretch volume to five days a week and let two days focus on strength and easy walking. Cleveland Clinic’s primer on stretching covers benefits and basic drills for reference; see this stretching overview.
FAQ-Free Tips That Answer The Next Questions
How Much Pressure Should I Use?
In end range, use a six out of ten stretch feel. During PNF, keep the contraction gentle and brief. You’re teaching your system, not wrestling it.
When Will I Try Full Floor Splits?
Once you can hold a front split with both hands off the floor on yoga blocks for 20 seconds and breathe calmly, test the floor with soft props. If you can straddle to a wide Cossack with your heel down and no groin pain, you’re close on the middle split.
What If I Sit All Day?
Add two “movement snacks”: two minutes of hip flexor lunge and two minutes of hamstring work, spread across the day. Short touches keep tissue from tightening between sessions.
How To Build A Home Session You’ll Stick With
- Pick Your Window: Same time daily helps. Even ten to fifteen minutes pays.
- Lay Out A Mat And Two Blocks: Books or cushions work in a pinch.
- Set A Timer: Use 20–30 second holds. Stop one set early if form slips.
- Track With Photos: Side view on day one, day seven, and day fourteen.
- Pair With A Cue: Warm-up during coffee brew or after a walk.
Where The Science Points
Warm muscles stretch better, dynamic drills suit the start of a session, and brief static holds with repeat sets build range over time. Contract-relax can add quick inches when used sparingly. These themes line up with the Harvard notes on warm-ups and the ACSM stance on frequency and hold time, both linked above.
Your Next Session
Do the warm-up, nail the dynamic set, then run the table sequence. If it helps, say this out loud before you start: “Warm, move, stretch, contract, strengthen.” Keep the breath smooth. If you want a keyword reminder in your log, write “how to do the splits quickly” twice at the top; that phrase marks your intent and keeps the routine tidy within your notes. When you finish, sit tall for five slow breaths and walk around the room. You just banked progress.
Final Notes On Fast Gains Without Drama
Chasing speed without structure invites setbacks. Lean on the order you’ve learned here. Respect sharp signals, add strength after range, and keep sessions short enough that you can repeat them tomorrow. With steady work, “how to do the splits quickly” turns from a search into a daily rhythm that pays off on the mat.