7.7K
VIWorking towards front splits? Try these partner-assisted techniques 🙌🏼
#yoga #stretching #yogateacher #aditiyoga
@vili.savova
#Frontsplits
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28.0K
PHFront/Middle Splits 一字馬/大字馬同髖關節撞擊（hip impingement）好大關係，唔係人人推到180度都冇事。
髖關節撞擊主要有三個原因，會令你開Splits時「頂住」或者痛：
1️⃣CAM型：股骨頭（球）同頸位有凸起，像多咗塊骨頭，轉開腿時會撞到髖臼邊緣。
2️⃣Pincer型：髖臼（杯）太深或邊緣過多，蓋住股骨頭太多，腿開大時就夾住。
3️⃣混合型：上面兩種一齊有，最常見。
正常髖關節可以順暢開到大角度，但有撞擊的人強行開，就好易夾傷labrum（髖唇）、軟骨，甚至撕裂，長期痛或要手術。
💡 如果你開一字馬/大字馬做到某角度就覺得前髖有刺痛或「頂住」，好大機會係hip impingement問題，唔係單純肌肉緊。唔好強逼！最好搵物理治療師或醫生檢查骨頭形狀，再決定點安全練，否則推得越傷/嚴重。
💡記住留意下條片，我哋會分享點樣check自己個盆骨做一字馬定大字馬比較適合
There are 3 main causes for hip impingement/anatomical blocking of range of motion.
1) CAM morphology; misshapen femoral neck.
2) pincer morphology; misshapen hip socket.
3) combination of the 2.
Because front splits and middle splits are movements into end of range, pushing into painful/anatomically unavailable ranges of motion can cause damage to tissues, so please seek advice from a physiotherapist!
@phoebe.on.yoga.mat
9.9K
FL“Top 5 stretches every gymnast MUST know!
From front splits to the needle, these moves will boost your flexibility, strength, and control Pro tip: Flexibility alone isn’t enough strength and control make it safe and effective!
Which stretch are you adding to your routine first? Comment below!
“
@flyingroses.rhythgym
220.2K
YE3 most asked HIP FLEXORS questions- comment “front splits” and I’ll send you the Q & A + a test trial for your hip flexors 💬- SPLITS EDITION
Save it📀
#frontsplits #splitsprogress #splitstraining #flexibilityforbeginners #hipflexorstretch
@yenytorress
50.7K
VAFront Splits Over 40?
Yes it is possible
✅️ even if your time is limited
✅️ even if you are NOT naturally flexible
Today we're tackling the BACK leg component of the front splits; when I learned this... it finally made sense 😁👌
When I started practicing the splits, all I felt was a super intense hamstring stretch 🔥🔥🔥
And I thought, "My hamstrings are the problem"🤔
In reality, tight hip flexors were the bigger issue 🤯
When our hip flexors are tight, they pull our pelvis forward (anteriorly), which creates more tension on our hamstrings. The tighter our hip flexors, the more we'll feel our hamstrings being stretched.
This is not to say that we don't need to improve our hamstring flexibility (for the front splits, we will need to work on that 👉 see part 1, posted yesterday)
But... improving hip flexor flexibility WILL take some of the burden off of our hamstrings.
HIP FLEXOR FLEXIBILITY TOOLKIT 👇👇👇
1️⃣ Stretch Hip flexors (psoas & iliacus) with "Long lunge"
(2-3 sets x 5 reps, hold each rep for 5 sec)
2️⃣ Stretch quads (rectus femoris) with "Couch Stretch" (1 set x 2 min/side)
3️⃣ Strengthen glutes with "Supine glute lifts" (2-3 sets x 5 reps, hold each rep for 5 sec)
When it comes to improving our flexibility and mobility, especially when we are time limited, we will get THE BEST result when:
✅️ we do fewer exercises
✅️ we repeat those exercises.every week
✅️ we get really good at those exercises (these are the fundamentals upon which the front splits is built)
✅️ we progress intensity over time
If you only have 10 minutes to invest in your front splits flexibility training, do Part 1 (hamstring flexibility) on one day and Part 2 (hip flexor flexibility) on another day. Repeat each 2 times weekly.
Schedule this into your week and keep me updated on your progress 💛
@valbrown_
39.5K
PADrills to get your front splits:
For an actual program to follow along, check out the Front + Middle Splits program in the Paradigm of Perfection + Train app!
1. Front split sliders - use your current range and you can use yoga blocks and arm assist to start!
2. Couch quad stretch + OH reach - helps open up the back hip - make sure you keep the hips tucked under and square facing forward
3. Foam roll split pelvic tilts - helps keep the hips square
4. Knee over toe lunge - great for strengthening throughout the full range so your body feels safe in that range
5. Foam roll split knee extension - again can use yoga blocks if needed, works on the active range for the front leg and hamstring flexibility
Support/discount codes (ad):
- Outfit: @ptulaactive - code LAURA
- Supplements: @transparentlabs - code LAURA
*no one is perfect & that in itself is perfect*
© 2025 Paradigm of Perfection, LLC
@paradigmofperfection
3.8K
MEday 10 - front splits
@meghanolivia__
179.5K
SHThis kind of strength isn’t about just getting a bar overhead. It’s about knowing where your body is the entire time and having the awareness to adjust, stabilize, or bail if something feels off.
Overhead work demands more than brute force. It asks for balance, control, and confidence in your movement, especially when load is involved.
Your quest begins here.
Welcome to Questbound Athletics™
Beginner friendly quests available now:
• ⚔️ Main Character Training Arc
• 🧘♀️ Front Splits Program
• 🍑 Glute Growth Program
Start today through the link in my bio.
🥷🏽 Train Like an Assassin™
Saw @mmikareads doing this one🤭
#celaenasardothien #flexibilityexercises #mobilityexercises #trainlikeanassassin #frontsplit
@shy.girl.reads
162.3K
KIThis exact routine helped me do the splits in less than a month!
What I do to get my front splits back:
•standing toe touch
•runner’s lunge
•runner’s lunge w/ elbow
•runner’s lunge
•kneeling hamstring
•deep quad stretch
•pigeon pose w/ forward bend
•front splits w/ yoga block
#flexibility #splits #frontsplits #workouttips #beginnerfriendly
@kiroleveling
29.0K
SEMeet Esther.
75 years young and an absolute legend.
No “former athlete” story.
No viral biohack.
She just shows up.
Six days a week.
Two to three classes and/or PTs a day.
Yes… you read that right.
Handstands.
Chin-ups.
Push-ups (how many did you count? 😉).
Hips smooth enough for middle splits and front splits.
And much more…
When people say:
✖️ I’m too old
✖️I should have started earlier
✖️It’s probably too late for me
Think again.
Personal note:
Esther, I’m endlessly proud of you. Teaching you is a privilege and watching you train with so much commitment, curiosity and joy is something that never gets old.
We’re seriously considering opening an Instagram account just for Esther. Should she conquer the world and inspire a few more people to move their asses?
👇 Comment below and tell us what you think.
@selineabroad
42.6K
AMLearn these 4 key moves well, and your front splits will unlock 🔓
If you have ever wanted to learn your splits at ANY age — safely and effectively, my 30 Days to Splits course on @honeystudioapp gives you a clear, structured practice that teaches you everything you need to learn for splits. From conditioning, flexibility techniques, to HOW to breathe and when, it is your roadmap to a posture like splits.
Join today and get 2 weeks free!
wearing @aloyoga #alopartner
@aminahtaha
145.6K
SHFront Splits and better hip extension 🐒
Drop your Q’s below 👇🏽 and start adding this to your daily stretch routine. ❤️❤️❤️
#frontsplits
@shona_vertue
✨ Guida alla Scoperta #Frontsplits
Instagram ospita 77K post sotto #Frontsplits, creando uno degli ecosistemi visivi più vivaci della piattaforma.
#Frontsplits è uno dei trend più coinvolgenti su Instagram in questo momento. Con oltre 77K post in questa categoria, creator come @yenytorress, @shy.girl.reads and @kiroleveling stanno guidando la strada con i loro contenuti virali. Esplora questi video popolari in modo anonimo su Pictame.
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