Suspended Split Progression – EasyFlexibility

Suspended Split Progression

Posted by EasyFlexibility Team on

Today I will give you a split progression method for achieving the Suspended Split. I got requests to make a tutorial on it, and here it is. Regardless if you are training for a career in aerial arts or fancy yourself of being Jean Claude Van Damme (in Bloodsport, Cyborg, Kickboxer, Black Eagle... did I miss any?), here is how you do it.

Split Progression - Choose Your Split. 

Any split can be suspended. Side Split, Squared or Turned Out Front Split. So pick one or work on all of them. My advice is at least a slight over split. Just to give you a room to maneuver. 

If you have a split, simply do a standing split and hold it. Not too wide, just enough where you are comfortable.


  • A good warm up, will get you greater results.
  • Use the same warm up as in the corresponding split program. The Side Split Program warm up for the Side Split, etc. 

(You can find the Front & Side Splits Training Combo here.)

How Long?

You are probably wondering how long to hold each position before trying a deeper one. At least 30 seconds. 45-60 seconds is even better.

If you can't COMFORTABLY hold a position for at least 30 seconds. You really should move your feet closer together and try that.

Comfortably doesn't mean shaking and grinding teeth. It means, "you know you are not sitting on a couch, but you are not about to fatigue and fall down either".
It will take a few attempts over several days or weeks, to get comfortable. Depending on your current strength of course.

A Second Method

The second method can be started after you can hold a pretty low split OR at the same time. It develops balance in addition to strength.

This method requires two objects to be placed under your legs. Starting from under the knees and moving out little by little. 30 seconds rule is still in effect.

  • If you can't split comfortably for 30 seconds. Bring the objects at little closer.
  • To be safe aim for 45-60 seconds holds.
  • If you can do that, move the objects wider apart.

Quick mention

There is another method. It works, but it is a bit riskier. I did not include it for that reason. I will mention it here though. Proceed with caution.
This method calls for manual assistance, which decreases over time. This means you place your feet on the objects and hold on to another stable object with your hands. Arms assistance removes resistance from the legs. As legs get stronger, arms help less and less.

By the way, GREAT NEWS. You can now know exactly how close you are to your split. You can track your split progress AND even PREDICT a day when you will get your split. We have designed a special app and it it's free to all EasyFlexibility Subscribers. You can use it here:

split progression


Wan to Achieve full Side splits? Click on the Picture below to get started! 






© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through,, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik, Any other reproduction in any form without the permission of Paul Zaichik, is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik,,

Want to Take Your Skills to The Next Level? 

Click on the cover of your choice to download your follow along routine:


Master Your Splits Once and For All:

You might also like...

Front Split: Why NOT to Stretch Quadriceps Rectus Femoris
Front Split: Why NOT to Stretch Quadriceps Rectus Femoris
Am I doing, something that I should not be doing? This question does come up often. And today I will talk about one o...
Read More
Flexibility: Keeping What You Earned
Flexibility: Keeping What You Earned
A large part of EasyFlexibility is keeping what you earned. Nothing is more frustrating than to go through a warm up ...
Read More
Flexibility vs Pliability
Flexibility vs Pliability
Could you been thinking that you are lacking flexibility, but have been lacking pliability all along? Well, what is t...
Read More
Front Splits Stretches: The Importance of Lateral Hamstrings Stretching and Conditioning
Front Splits Stretches: The Importance of Lateral Hamstrings Stretching and Conditioning
Lateral Hamstrings (Biceps Femoris) is one of larger hurdles to the True Front Split (Hips Squared) Front Split. The ...
Read More
Antagonist Short Length Conditioning
Antagonist Short Length Conditioning
ASLC is a concept under the umbrella of strength exercises in EasyFlexibility system. Extended Length Conditioning an...
Read More
Arabesque and Back Flexibility
Arabesque and Back Flexibility
A common saying is that a dancer is only as good as her basics. Arabesque is one of those fundamental techniques wher...
Read More

Share this post

← Older Post Newer Post →