How Long Does It Take to Master the Splits?

Learning to do the splits has always been a bit of a challenge for individuals. For many, it is an essential part of their training, whether it be in dance, martial arts, or gymnastics. The ability to perform the splits comes with a wide range of intimidating stances that require healthy stretches and increased flexibility. In this article, we’ll analyze just how long it can take one to “master the splits”,” the different factors that can impact the process, and what you can do to speed up the process.

What Are The Splits?

The splits apply to a stance where an individual’s legs are wide apart perpendicular to one another. More importantly, the splits require the individual to keep both legs stretched and grounded in place. There are several different variations of splits, including the box splits, straddle splits, and front splits. All leg variations require a tremendous amount of leg strength, balance, coordination, and flexibility.

How Long Does It Take to Master the Splits?

The length of time and consistency required to learn and achieve the splits has no fixed timeline. Instead, it’s dependent on different factors such as:

The Individual’s Starting Flexibility

An individual’s starting flexibility determines how long they’ll take to learn the splits. An individual that’s naturally flexible or with a regular stretching routine may learn the splits within weeks or a few months, while it may take years for someone with tight or limited flexibility. Regardless of where one starts, a regular and progressive stretching regimen can lead to master the splits.

The Frequency and Duration of Stretching Exercises

Learning the splits requires more than the ability to do them, but also emphasizes the importance of maintaining and progressively increasing flexibility. It’s up to the individual to stretch often and for sufficient durations over time. While it’s possible to learn how to do the splits without stretching frequently, it’s going to take longer than regular stretching sessions.

The Importance of Muscle and Tissue Recovery Time

The process of stretching for splits can be tiring and often places the body under tremendous pressure. As such, adequate muscle and tissue recovery time are necessary to avoid burnout and prevent injury. Setting target goals for flexibility milestones, on the other hand, can help reinforce the importance of taking recovery time seriously.


The older one gets, the more difficult it becomes for them to learn new physical activities, including the splits. Kids may have an easier time than adults because their body is still growing and thus more adaptable.

The Process of Learning the Splits

The process of learning the splits is relatively straight-forward; it’s just a combination of regular practice, consistency, and patience. Below are some general steps one may take to learn the splits:

Perform a General Warm-up

A good warm-up is essential before any stretching workout to reduce the risk of injury. A general warm-up may include light cardio exercises such as running on the spot or jumping jacks.

Do Specific Warm-ups and Stretches

Specific warm-ups or stretches are those that target the hamstrings, inner thighs, groin areas, hip flexors, and calf muscles. An example of a few specific warm-ups to consider is lunges, butterfly stretches, and leg stretches against a wall.

Stretch Regularly with Consistency

Stretching should be gradual over a couple of weeks or months. Consistency is essential during this period so that muscles can remain supple and stretchable. It is also recommended to set specific flexibility targets and goals to maintain a stretching mentality and keep your mind motivated and pumped.

Practice and Patience

Even though there isn’t a set timeline on when an individual can learn the splits, it’s crucial always to remain positive during practice sessions. With patience and a persistent attitude, one may learn the splits sooner than expected.

Does Age Affect the Ability to Learn the Splits?

Age can affect one’s ability to learn the splits, with younger kids being more adaptable to new activities than adults. However, it doesn’t mean that adults cannot learn the splits. Regular stretching and practice sessions can lead to an adult being able to learn splits just as well as a child. The key is dedication to learning the skills and maintaining sufficient stretching goals.

Top Three Tips to Learn the Splits Faster

  • Practice consistently: Remember to stretch often, and remove any distractions during stretching sessions. Consistency is key to mastering the splits.
  • Exercise Patience: Learning the splits should be gradual, so don’t push yourself too hard or expect overnight successes.
  • Follow Specific Stretching Routines: You can improve your flexibility and be well on your way to the splits by adopting targeted and specific stretching routines regularly. Exercise great care, though, and avoid over-stretching.

Common Mistakes to Avoid When Learning the Splits

When trying to learn the splits, there are some common mistakes individuals should avoid, which includes:

  • Skipping a Warm-Up: Remember to warm up before stretching to reduce injury risks.
  • Going too fast: Trying to learn the splits too fast increases the chances of injury; take it slow and steady.
  • Overstretching: Overstretching the muscle fibers too much too soon may be harmful, so it’s best to stay within your bodily limits.
  • Ignoring recovery: Giving muscle tissues a chance to recover is critical. Stretching exercises should be done with one-day intervals between workouts to reduce burnout and injury.

What Are The Advantages of Knowing the Splits?

Learning the splits offers individuals several benefits that positively affect overall physical and emotional well-being. Below are some of the benefits of mastering the splits:

  • Increased Flexibility: Learning the splits helps improve flexibility, which is correlated with reduced muscle stiffness, cramps, and injuries.
  • Greater Strength and Fitness: Developing greater core and leg strength and fitness is a bonus of the stretching regimes.
  • Better Balance and Stability: Splits require balance and stability. Knowing the splits helps develop and enhance these physical attributes.
  • Improved Mental Health: Splits and related activities have therapeutic effects, promoting relaxation, reducing stress, and increasing mood levels.


How long does it take to do the splits for beginners?

Learning to do the splits as a beginner may take anywhere from several months to over a year, depending on the individual’s flexibility and consistency of stretching. The key is to remain patient and avoid rushing the process.

How can I get my splits in a week?

While learning to do the splits in a week is not realistic for most, one may improve their flexibility levels by stretching daily and for longer durations. Stretching for more than an hour daily and doing specific plyometric training can help achieve splits in a shorter period.

Is it possible for everyone to learn the splits?

Anyone can learn the splits with enough determination, patience, and a well-planned stretching regimen. Although it may take some people longer than others, consistent stretching routines can make a huge difference in learning the splits.

List of References

  • “Learn How to Do the Splits in One Day – VisiHow,” VisiHow, May 08, 2019.
  • “How Long Does It Take To Learn the Splits?,” Just For Kix.
  • “How to Do a Split-Training Exercises [VIDEO],” Well and Good.

Leave a Reply

Your email address will not be published. Required fields are marked *