The best part of this “Squats to Splits” progression is that many people are familiar with the squat and this builds strength at the same time (not just passive flexibility).As we get more comfortable holding it at a certain width and depth, we widen the stance gradually over time. By maintaining this position, you will develop both strength and flexibility in your thighs, hips and lower back.(Think of it as a progression: Wide Squats that keep widening toward Middle Splits) In martial arts, they may hold it at only a fixed width, but for our purpose of getting the splits, we gradually widen the stance.In Stretching Scientifically and Flexibility Express, Thomas Kurz uses the horse-stance as the main tool for achieving the straddle splits.Here’s a follow along video I made to motivate you to limber up and hold horse stance together with me! If you can’t hold steady unwavering tension then more your feet in a couple of cm on the next set.Horse stance is short for “horse-riding stance” and it’s basically a really wide squat. For C slide out into your current middle split do a couple of quick 2-3 second contractions slide further. For the holds on A and B do not relax fully but maintain a 50% contraction. Notes: For A and B add 1 set each repeat til you reach 5 sets, then deload back to 3. Also be careful of keeping the feet flat and forward Chinese martial arts style as a lot of you haven’t got the required ankle mobility to uncouple the external rotation of the femur from the ankle position and will just kill progress by not getting any external rotation.Įvery 5 days perform the following: A: Tailors pose 3-5 sets of 10-15 reps + 20 – 30s hold on the last reps B: Horse stance squats 3-5 sets of 10-15 reps + 20-30s hold on the last reps C: Isometric side split holds, 3 – 5 sets of 45s – 60s This would be aimed at people who want to make very quick progress on the side splits and reduce the volume on other lower body flexibility volume.Īs everyone’s hip geometry is different so you have to really find your own here. This routine is a general case application of some of the Methods and Principles of the Modern Methods of Mobility syllabus. 2 – 3 times a week.įor further information on the Horse Stance, I helped with a Horse Stance Motivational Month on reddit /r/flexibility forum, which can be found here:
You must make sure that the kettlebell (or any weight really) returns back to your shoulders as you return to the bottom of the horse stance.ģ – 5 sets 10 reps (5 reps a side).
What it is, is a Horse Stance Squat Press, alternating sides. This is a genius exercise from Thomas Kurz, the grandfather of advanced stretching methods.
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