How to Do a Split for Men

Practice makes perfect for both genders when it comes to splits.
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Although splits are often associated with female athletes and sports, male athletes use them as well. Consider the flexibility required to be a successful martial arts fighter, gymnast or hockey goalie. While women do tend to be more flexible than men, that's usually because they include regular stretching in their workouts. With consistent stretching, practice and a little patience, men can learn to master splits just as easily as women.

    Flexible hip flexors allow you to extend your back leg in a split.

    Stretch your hip flexors at least five days each week. Starting from a kneeling position on both knees, take a giant step forward with your right foot so that your knee is slightly behind your ankle. Increase the bend in your front knee as you push your hips forward. Hold this stretch for 20 to 30 seconds on each side.

    Flexible hamstrings allow you to straighten your front leg in a split.

    Straighten your front leg from your last hip flexor stretch by pushing your hips backwards and placing your hands on your thigh. Place your hands on the floor and lean forward with your upper body as you get more flexible. Hold this stretch for 20 to 30 seconds on each side.

    Repeat your hip flexor and hamstring stretches on each side at least five times throughout the day. Incorporate stretching in your workout at least five days per week to gain and maintain the flexibility required to perform splits.

    Practice doing a split after your stretches each day. From a kneeling position with your right foot forward, straighten your leg as it slides frontward until your hands can reach the ground. Using your hands for support, straighten your back leg as you move closer to the ground. Hold this position for 30 seconds on each side.

    Be patient and consistent. With consistent stretching and practice, you will improve your flexibility and you will become more proficient at doing splits.


    • Only stretch after you have adequately warmed up your muscles. To warm up, march in place for five minutes or take a brisk walk around the block.

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