How to learn to do the splits – EasyFlexibility
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How to learn to do the splits

Posted by Paul Zaichik on

Many people ask how to learn to do the splits. Today I will answer this question. Most of you already know that on this blog we usually talk about mastering the splits in depths. Such as Kinesiology, Biomechanics and Physiology of splits training. However, today we will talk about the basics, and answer your question of “how to learn to do the splits”.

There are three different types of splits:

If you are just starting out learning how to do a split, you are probably wondering what type of splits exist. Well, there are three basic types of splits that beginners are interested in. These 3 basic splits are:

  • Open Front Split, also known as Turned Out Front Split
  • True Front Split, also known as Hanumanasana, Hip Squared Front Split
  • Side Split, also known as Sideways Split, Middle Split, Straddle Split, Center Split, Box Split.
It is very common for most stretching instructors trying to teach you how to do the splits to demonstrate a split and then ask you to assume the position of the split that you are trying to learn. Then try and force your body into a split. This usually leads to pain and lots of injuries. Our system of stretching is completely different. In the EasyFlexibility system we use a specific approach which is a combination of muscle isolation, proprietary Zaichik Stretching Techniques and special Supporting Strength and Movement exercises.

Side Split

Let’s first talk about the Side Split. A Side split, also known as a middle split, center split or box split will have you:

  • Sitting on your glutes with your legs out to the sides.
  • Your toes pointing up.
  • And hips rotated out
This is the most common type of split. There is another variation of the side split, which will have you sitting with your toes pointed forward.

True Front Split

There are two types of front splits. One is called a True Front Split. The other an Open Front Split. A True Front Split also knowns as Hips Squared Front Split. This type of front split is what most Gymnasts would want to learn. A True Front Split will have you:

  • Sitting with one leg forward and one leg back
  • The hamstrings and glutes of your front leg will be in contact with the floor.
  • Your quadriceps, as well as your instep and your kneecap will be in contact with the floor.
  • Your torso is naturally facing the front leg.
  • There’s no rotation in your spine.
  • Here your body is simply naturally facing forward.

Open Front Split

Now let’s talk about the Open Front Split. Open Front Split is more common in dance or ballet, for example. This type of split will have you:

  • Sitting on the floor with hips open.
  • One hip behind the other hip.
  • Your front toes are pointing up.
  • Your rear kneecap will not be down like in the True Front Split. In an Open Front Split your rear kneecap will be out to the side.
  • In this type of split, it is not your quadricep that is making contact with the floor but, the inside of your knee, and possibly your inner thigh.
How to learn to do the splits:

Now that you are aware of the three types of splits that exist, let’s talk about how to learn to do the splits.

It is very common for most stretching instructors trying to teach you how to do the splits to demonstrate a split and then ask you to assume the position of the split that you are trying to learn. Our system of stretching is completely different. In the EasyFlexibility system we use a specific approach which is a combination of muscle isolation, proprietary Zaichik Stretching Techniques and special Supporting Strength and Movement exercises.

Standard methods of learning how to do the splits:
What you will find offered by various stretching instructors out there is a standard stretching approach of forcing your body into a split. You will find this case scenario very common, where you go to a stretching instructor asking her to teach you how to do a split only to experience the following.

Let’s take learning to do a True Front Split for example. The instructor will demonstrate a True Front Split and then as, you to assume that position. Of course, since you are just starting out your split will look nothing like the instructors. Most likely you will be high off the floor with your front and back legs bent at the knee and won’t be able to go further into a split. The instructor, however, will either have you hold that position hoping that eventually with a little bit of luck and some miracles you’ll drop into a split. Or worse, they will physically try to force your poor muscles into a split, which most of the time will result in pain and injuries. This is a very basic very primitive approach. However, it is still practiced by various instructors.

A little bit better approach is to focus on the front leg by itself, and then the back leg by itself. Still other instructors will take learning a split a little bit further by using the various modalities such as PNF. Where they will ask you to contract your muscles and then release them and try to go deeper into the split. This has been considered a new method of training for decades. Most instructors do not go past this point. This is the most that they would do for their students.

Learning a Side Split or an Open Front Split would be done the same way except for a different position. For example, for a Side Spit, Middle Split, Box Split or Center Split: A student might try to assume a split when the legs out and hold it and try to drop down to the lowest possible position. Hoping that somehow the muscles will stop fighting him and let him come down into the split. There are people that have been trying to learn the split this way for many years without getting any results.

Through my 30 years of training and teaching how to do the splits, I have seen this many times. If someone is going to apply contractions for example, a person will assume the same position. Then try to squeeze into the floor and come down deeper. As the muscles fatigue and let go a little bit.

Then there is another approach to learning how to do the split. I see this very commonly in Martial Arts schools. Where students would sit in a straddle and they would stretch to one leg touch, to another leg, and then forward. Then try to get deeper into the split. This is a little bit better approach because, at least there is some isolation to the muscles. This approach works better than simply trying to push down into the split without doing anything else.

Is there a better, easier, faster and safer way how to learn to do the splits?

Again our approach is completely different! In the EasyFlexibility system of stretching we understand that if only one muscle is tight this one tight muscle will be the culprit to you doing a split! Therefore, using outdated methods of stretching multiple muscles at the same time will fail and you will not get your split that way no matter how long you keep forcing yourself into a split.

With the Zaichik Stretching Techniques (ZST’s) we isolate each muscle. The exciting thing about the ZST’s is that it is not just muscle isolation. It is also a very quick way to go deeper into the stretch by getting around the stretch reflex.

If you’re not familiar with a stretch reflex. A stretch reflex is triggered when the muscle contracts. This prevents you from going deeper into the stretch.

ZST’s go around the stretch reflex so that there is no pain and there’s no resistance. What’s more, with our system of stretching at each training session you don’t’ start from square one. Every time you train with our programs you will not only gain flexibility, you will also get to keep your flexibility gains until your next session. Which means, that you will get a little bit deeper into your split at each workout!

The reason that you are able to retain your flexibility is because we use special flexibility and strength supporting exercises with the Zaichik Stretching Techniques. This allows you to retain your flexibility and apply it to your target sport.

In Conclusion

In conclusion there are different ways to learn how to do a split and it is up to you to decide which method of learning how to do the splits you would like to go with.

Side, Open Front & True Front Splits Strength & Flexibility Training at Home

COMPLETE COMBO - 3 INTERMEDIATE PROGRAMS

In this Intermediate Combo training program you will continue to improve your splits going above the 135 degrees that you've gained in the beginner levels. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility and finally get you to 180 degree splits!

  • See visible results in 1 to 3 easy follow along workouts.
  • Unique muscle by muscle isolation stretching techniques.
  • Fast Progress.
  • Permanent Results.
  • No Pain.
  • No Injuries.
  • Flexibility & Strength combined.
  • For all ages.
  • 30 – 40 minute workouts, 2 – 3 times a week.
  • All videos contain subtitles.
  • Train at home. At your pace. From any device.
  • Instant Access.
  • No hidden fees. No strings attached. No surprises.
Click here to get started!

This Online On Demand Video Training Course Contains:

Side Split Intermediate Program
 In this training program you will continue to improve your split going above the 135 degrees that you've gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility. 
135 - 180 Degrees
Open Front Split Intermediate Program
 In this training program you will continue to improve your split going above the 135 degrees that you've gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility. 
135 - 180 Degrees
True Front Split Intermediate Program
 In this training program you will continue to improve your split going above the 135 degrees that you've gained in the beginner level. Here you will learn a set of new conditioning exercises, ZST's and Supporting exercises to help you keep your newly found flexibility. 
135 - 180 Degrees

Look inside this training program:

In each program you will learn:

Mobility Exercises
Mobility exercises for each joint, to keep your joints healthy and lubricated.
Skill Specific Warmup
Skill Specific warmup exercises to gradually prepare your body for a split. 
Zaichik Stretching Techniques
Proprietary stretching techniques, for each muscle involved in a split, so that your flexibility improves right away without pain.
Unique Flexibility & Strength Supporting Techniques
Special techniques that allow you to retain your newly gained flexibility and connect it to your target skill. 

Plus when you sign up for this course you will also get these bonuses:

Stretch180 App
Flexibility Measurement App Online. This app will measure your splits accurately and tell you how many degrees you are progressing each training session. Track your progress. Give you an estimated date for full splits. Keep you engaged and motivated with your flexibility training. And keep you focused on your EasyFlexibility Goals!
Support Group
Access to a Private Support Group: No longer will you train alone. Now you can be part of a group and train alongside other EasyFlexibility practitioners. Once registered for this course you will gain access to a private support group, where you will find 24-hour active community to share your experience with, ask questions and get advice. 
Lifetime Access
Once purchased, this course is your to keep forever! There are no hidden fees and no strings attached. You will not be billed monthly, you pay only one time and get unlimited lifetime access to this program which is kept for you in your very own online library for easy access on any device of your choice, anytime, anywhere. 

Try a Free Zaichik Stretching Technique called ~Content~ from the EasyFlexibility Side Split Training Program right now!

Ready to get started? Thousands of people worldwide have achieved the same results you're dreaming about and you can too!

It's easy to get started!

If you are ready to do effortless Splits ANYTIME that you wish with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:
  • Intermediate Side Split
  • Intermediate Open Front Split
  • Intermediate True Front Split
The price for this course is only $89.97 $59.95
Yes! I'm ready to Start my Splits Training Right Now!
Don't take our word for it, see what our students have to say...
Got my full side split in a little over a month!
I simply cannot believe the results! Kept what I got and kept going to an oversplit! Can't wait to share my results with you! Thank you! Thank you! -Gina F.

Zaichik Stretching Method is unlike anything you've ever tried before!

Zaichik Stretching Method is unlike anything you've ever tried before!
  • Scientifically designed by a world renowned fitness & flexibility expert Paul Zaichik, with over 30 years experience in the field.
  • Isolates muscle action one by one (to ensure they are doing their job).
  • Takes care of the muscles that are tighter first.
  • Allows easier focus, since you are working on one specific area at a time.
  • You can do it All on your own! No pushing or bouncing is necessary, not even a partner!
  • Remember that phrase 'No Pain - No Gain?', well it doesn't apply to our method. Each stretch is designed to be PAIN-FREE! Thereby eliminating discomfort and allowing you to continue training to achieve faster results.
  • Totally safe , since it was designed according to what is natural for your body.
  • Gains are permanent and steady. It is very enjoyable to do.
  • The approach of our programs is very different from standard stretching approaches. Instead of using other poses, for example such as in Yoga, other Asanas are used to prepare for a stretch, Zaichik Stretching Techniques are used to isolate each muscle being stretched which results in a pain free, fast, easy and safe stretching method.
  • Results are visible right away since the stretch reflex is avoided, which means you'll get to show off your flexibility in no time!

Zaichik Stretching Method is a proven and tested method!

Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.

30 years of knowledge compressed into concise, easy to follow online training course which will take 30 – 40 minutes of your time, 2 – 3 times a week to get the results you’re dreaming about!

With ZST (Zaichik Stretching Technique) there is no guess work involved. Each stretch is designed to isolate the muscles that are the culprits of flexibility issues.


What this means is that in just a few sessions you will be able to see improvement and not just feel it but actually measure it with a special free measuring app which will show you exactly how many degrees you have improved in your flexibility.

Zaichik Stretching Method is based on facts, science and lots of research and yet is very simple to understand. All of our programs are pre-recorded online video training step by step tutorials. There is absolutely no guess work involved, no time wasting guessing what to do or why your training is not working! Everything is easy to understand, do and follow, and most importantly GET RESULTS.

Zaichik Stretching Method is designed for ALL people of ALL AGES and FITNESS BACKGROUNDS!

This method is not reserved for some elite and fit people who have been working out their whole lives and now are easily getting their splits. This method is designed for ALL people, of ALL fitness backgrounds, of ALL ages! Even if you have never worked out a day in your life you will be able to follow our programs and GET RESULTS!

Why are we so confident?

Because, other stretching methods out there rely on forcing all of your muscles to stretch at the same time. Leaving you sitting in a straddle, in pain, frustrated and ready to give up. or most people it is associated with discomfort, pain and perhaps even injury due to the invasive nature of the applied exercise. Why that happens you may wonder. The answer is simple - most training routines don’t factor in the need for relaxation between contraction periods, which leads to tension and stress.

Zaichik Stretching Technique on the other hand, allows for complete focus not only on each hip individually, but on each of the muscles separately! This ensures that your flexibility is coming from all of your muscles. Where each muscle does it's job without slacking off, instead of all the pressure being placed on an already exhausted, overworked and overstretched muscles. This means that every single stretch is scientifically designed to target one muscle at a time, translating into a very safe and nourishing experience for your body.

Zaichik Stretching Technique takes care of the muscles that are tighter first.

Tight muscles translate into easy injuries.
Traditional stretching methods focus on all muscle stretches at the same time. Zaichik Stretching Technique (ZST) allows you to focus on muscles that are the underlying cause of slow progress and potential injury. Releasing tight muscles first allows for a much more enjoyable stretching session, leaving you feeling renewed, relaxed and refreshed and yet invigorated to tackle any task of the day.

Zaichik Stretching Method allows easier focus since you are working on one specific area at a time.

Instead of doing the same stretches over and over again with ZST method you will be able to strategically focus on a specific area of your body. This allows muscle memory to kick in and help you achieve steady results.

You can do it all on your own!

No pushing or bouncing is necessary, not even a partner. This is freedom at it's finest, no longer will you need a partner or anything but your own body and the floor to get flexible fast. This means that you can do these very enjoyable stretches at the time that works for you. No need to go anywhere or spend tons of money on one-on-one stretching sessions that don't work. With ZST you acquire much more than freedom, you acquire the KEY to success!

Zaichik Stretching Method is PAIN FREE!

Remember that phrase "No Pain - No Gain?" Well, it doesn't apply to our method. Each stretch is designed to be Pain-FREE. Thereby eliminating discomfort to allow you to continue training to achieve faster results.

Zaichik Stretching Method is the only stretching method that is NATURAL for YOUR BODY!

Totally safe, since it was designed according to what is natural for your body. Paul Zaichik, a World Renowned Fitness & Flexibility expert has spent many decades perfecting the Zaichik Stretching Techniques. Having tested this method on himself, his family and thousands of people around the world the conclusion was evident. Everyone achieved results without injuries! This is possible due to the succession of each element forming the ZST. Each technique responding to the natural movement of the body, transforming it from within.

Gains are permanent and steady.

Unlike other stretching techniques ZST is designed to give you results that last. No longer will you need to start over every time you stretch. Utilizing muscle memory, your body will start from where it left off the last time you stretched, working in unison with your mind and your desire to progress further. The endless struggle of mind vs matter will come to an end where your body will be in tune with your mind allowing for fast flexibility gains steadily helping you to attain your goals.

Zaichik Stretching Method combines Strength & Flexibility into One workout session!

It is very enjoyable to do, and feels more like a workout. If you're worried that you will not have enough time to squeeze in a full body workout, you will. With ZST method you're getting much more than just a stretching routine. You are also getting a strength training workout. Strengthening and stretching your muscles in one session is a win-win for your body, keeping it a lean, mean, strength and flexibility performing machine.

Each ZST session will have you walk away refreshed, relaxed and yet invigorated ready for the most rigorous activity of the day. With ZST results are visible right away since the stretch reflex is avoided! This only means one thing: You'll get to show off your flexibility in no time! After experiencing the Zaichik Stretching Techniques: "Watch out for my superhuman flexibility" will become your mantra.

It's easy to get started!

If you are ready to do effortless Splits ANYTIME that you wish with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:
  • Intermediate Side Split
  • Intermediate Front Split
  • Intermediate Front Split
The price for this course is only $89.97 $59.95
Yes! I'm ready to get started with my Splits Training Right Now!
Enough time wasted!
Stop wasting time and money, risking your health, hitting plateaus, wondering how to reach your goal instead of working towards it! Start your EasyFlexibility Splits Training Program right NOW and soon it will be YOU sitting in a full 180 degree Splits MUCH SOONER than you expect!

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